WOD Monday, June 22, 2015

WARM-UP

200m Run
5 Cleans 
5 Push Press
10 Lunges
Calf Stretch

WOD

"Double Grace"

60 Clean and Jerks (135/95)

POST WOD: Cool Down

1 Mile Run

1. 2 pos snatch:  1 mid thigh (launch), 1 floor.  work up to 65%x1+1, 70%, 75% for 3 sets.

2. snatch deadlifts (use same form as snatch, but just deadlift to high hang: 100%x3, 105%x3, 110%x3 (if your form breaks down, decrease the weight.

3. snatch sotts press: 5, 4, 3, (first you have to put bar on back usually off rack.  using the snatch grip squat to low position and while in the low position with a very vertical upright torso, press the barbell.  you decide the weight.

4. box jumps x 25 total.

5. toes to bar x 50 total