Wednesday, June 4, 2014

Strength

1.) Pause Clean (2 count at top of knee)

 2rm then 

1×2@95%

1×2@90%

2.) Behind-the-neck split jerk 

 2rm-

1×2@95%

1×2@90%

3.) Pendlay Rows: 4X5 – heavier than last attempt rest 90 sec.

4.) Snatch Balance + Overhead Squat: 

1+1x2rm

1+1x2@95%

1+1x2@90%

5.) WOD

10-9-8-7-6-5-4-3-2-1 reps of Thrusters (95/65)

2-4-6-8-10-12-14-16-18-20 reps of Box Jump (24/20)

After each round of Thrusters and Box Jumps you do a 100m Sprint (50m out the door and 50m back to the gym)