WOD Thursday, July 16, 2015

WARM-UP

Burgener/Skill

10 Power Snatch

5 Pull-Ups

5 Box Jumps

Calf Stretch

200m Run

STRENGTH

Snatch Complex

Every 2min x 10min

Snatch Dead + Hang Snatch Pull + Hang Squat Snatch (increasing)

WOD

For Time:

50 Box Jumps

30 Power Snatch (135/95)

10 MUs

BARBELL CLUB WORK

1. clean speed pulls: keep chest up and straight: 80%x3x3

2. clean and jerk: 50%x1+1×5 on the minute

3.back extensions using bar: 3 x 5 easy weight.

4. sit ups x 50