April 12, 2019

 

a) WARM UP:

  • run 200 meters
  • 10 power snatch (empty bar)
  • run 200 meters
  • 10 barbell good mornings
  • run 200 meters
  • 10 clean and jerks

*repeat with light weight on the bar

b) STRENGTH:

3 Sets – As FAST as possible

  • 4 lengths farmers carry
  • 2 lengths sled push (heavy)

rest 2 minutes between

(12-15 mins max)

c) WOD:

In 10 Minutes:

  • Run 1600m (4 laps)
  • Max Snatch in remaining time (P: 95/65, Rx: 135/95, Rx+: 155/105)

rest 3 minutes (10:00-13:00)

In 7 Minutes:

  • Run 800 Meters (2 laps)
  • Max Clean and Jerks in remaining time (P: 115/80, Rx: 165/115, Rx+: 185/115)

Rest 3 Minutes (20:00-23:00)

In 4 minutes:

  • Run 400 Meters
  • Max Deadlift in remaining time (P: 155/105, Rx: 225/155, Rx+: 275/190)
Posted in WOD