Friday, August 9, 2013

Strength:

1.) Clean & Jerk: 

3X1@75%, 

1X1@80%, 

1X1@ 85%,

 1X1@90%, 

3X1@85%, 

2X1@80% – rest 30-60

2.) Split Jerk (from rack): 

3x5; work from light to heavy (not max) set; 60 sec rest

3.) One Leg Deadlifts w Kettle Bell: 3x10 (10 each leg); 60 sec rest

4.) Pendlay Rows: 

3x5; heavy as possible; Snatch Grip Width; rest 60 sec.

5 Broad Jumps for max distance:

WOD:

Complete 5 rounds:

Handstand Holds for maximum time

10 Supine Ring Pull Ups

Post total time of 5 rounds of handstand holds 

Rest 2 minutes:

3 rounds ME Seated Box Jump

*Use a box that allows you to sit with the top of your legs at parallel. Rest 2 minutes between rounds.