Monday, June 2, 2014

Skill: 

1.) 3x6 Arch to Hollow Swing on Bar

2.) Toes to Nose Handstand Hold Against Wall

3x:30

Strength:

1.) Tall Snatch: 4-5 light singles to warm-up

2.) Snatch from above knee

2rm- 

1x2@95%

1x2@90%

3.) Back Squat

1X5@70%

1X5@80%

1X2@85%

1X3@90%

1X1@100% – rest as needed

4.) Front Squat: 

1X5@65%

1X4@75%

1X4@80%

1X4@85% – rest as needed

5.) WOD 

“The Chief”

Complete 5 rounds of the following:

3 Minute AMRAP of:

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

1:00 Rest

Score complete rounds, plus reps completed.

Scale appropriately:)