WOD Thursday, June 11, 2015

WARM-UP

10 WB

20 DUs

5 Pull-Ups

5 Snatch

WOD

Open Test

AMRAP 20

50 WB (20/14)

50 DUs

40 Box Jumps

40 TTB

30 C2B

30 Burpees

20 Power Cleans (135/95)

20 Jerks (135/95)

10 Snatch (135/95)

10 MUs

BARBELL CLUB WORK 

1. cleans: work up to 80%x1x3, 85%x1x2, 90%x1

2. front squat +jerk: work up to 80%of best cj x 3 front squat +1 jerk x 2 sets, 85%x2 front squat +1 jerk x 2 sets, 90% x1 front squat +1 jerk.

3. clean lift offs to mid thigh: 90%x3, 95%x3, 100% x 3.  the last rep explode like a clean getting speed on the bar.

4. ab work: your choice.