1.) Snatch from Blocks (squat): at hip; 5x3;
2.) Clean & Jerk from Blocks (squat): at hip; 5x3;
3.) Weighted Pull Ups- TEMPO : 3x3, heavy as possible:
up quickly, 3 count pause with chin over the bar, and 3 count descent; rest 60 sec.
4.) GH Raises: 3x10; rest 60 sec; weighted if possible; use bands if have to
Strength WOD:
3 rounds for time and reps of:
3:00 to complete:
Run 400m (all out)
ME Muscle-Ups in the remaining time
Rest 2:00 after each round.
Conditioning WOD :
3 rounds for time:
20 x Lateral over the box jumps (24"/20")
Rest 20 seconds
20 x Kettlebell Swings (1.5/1 pd)
Rest 20 seconds
20 x Hand release push ups
Rest 3 minutes
For time:
Row 2000 Meters
Results for the day:
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