June 1, 2019

 

a) WARM UP:

  • 1 length high knees
  • 1 length butt kicks
  • 1 length lateral lunges
  • 1 length burpee broad jumps
  • 1 length bear crawl
  • 1/2 length forward crab
  • 1/2 length backwards
  • Finish with a 400 meter jog
b) WOD:

In teams of 3…….complete:

**1 person always is doing a 200 meter run, while your partners do:

  • 150 Wall balls
  • 25 Push jerks
  • 150 Calories on the assault bike
  • 25 Squat Cleans
  • 150 burpees
  • 25 Thrusters
  • 150 hollow rocks

* score is number of m ran

* choose a weight that challenges you

 

OLY Saturday

  • Power Snatch (drop bar) + Full Snatch (1+1) x 6 working sets @ 75% (make every lift).
  • Power Clean + Split Jerk: (1+1) x 6 working set @ 75%.

OLY Sunday

  • Behind the neck, snatch grip push presses – 6 sets x 3 reps
  • Power snatch doubles. 5 sets x 2 reps @ 83% (drop each rep)
  • Power Clean + Full clean. Building to a heavy.

 

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