WOD Monday, June 15, 2015

WARM-UP

5 Pull-Ups

5 KB Snatch

5 KB Jump Squats

10 Push-Ups

STRENGTH

7x5 B. Squat (65-75)

WOD

400m Run

20 MUs

400m Run

20 KB/DB Snatch (70/55)

400m Run

20 HSPU

BARBELL CLUB WORK

1. 3 pos snatch: 1 high hang, 1 mid thigh (launch), 1 floor.  work up to 55%x1+1+1, 60%, 65% for 3 sets.

2. snatch pulls: 90%x3, 95%x3, 100%x3

3. snatch push press: 5, 4, 3,

4. box jumps x 25 total.

5. sit ups x 100