10/5/15

10/5/15


 

Part of Warm Up:
Rowing Intervals
300m max effort, :30 rest
200m max effort, :30 rest
100m max effort, :30 rest

MAIN WOD:
1. Conditioning (start by :20)
5 Rounds: (time cap- 25 mins)
11 Front Squats (III-135/95, II-115/80, I-95/65)
10 Push Jerks (same weight)

2. Snatch (start by :50)
E2MOM x 5
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

LEVEL III:
1. Conditioning (start by :20)
7 Rounds:
11 Front Squats (135/95)
10 Push Jerks (same weight)

2. Snatch (start by :45)
5x Snatch Complex of: Snatch Pull + Squat Snatch + OHS, climbing

3. Clean Jerk (start by :55)
5x Clean and Jerk Complex of: Clean Pull + Squat Clean + Push Jerk + Split Jerk, climbing

Midline Accessory Work (Overtime for all)
75 Strict TTB