Monday, August 12, 2013

Strength:

1.) Snatch Complex: 15 minutes to establish a 1RM of the following complex: 

High Hang snatch (squat) + Behind the neck push-press + Snatch balance

2.) Clean (power) & Jerk Complex: E40 Sec, 4 min; 

2 Power Cleans (1 from floor, 1 from hang) + 1 Jerk (80%)

3.) Front Squat: 15 minutes to get 1RM

Strength WOD:

5 rounds

Total calories and reps for score

Row 1 minute (calories) 

Double unders 1 minute 

Rest 2 minutes 

OR

Conditioning WOD:

For time:

-100 Double Unders

-80 Wall Balls (20/14lbs)

-60 Calorie Row

-40 Push Press (95/65lbs) 

-20 K2E