9/4/15

9/4/15

 

MAIN WOD
1) Conditioning
4 Rounds For Time:
500m Row
10 OHS (III-155/105, II-130/90, I-105/75)

2) Strength (EMOM) *Have all weight written out/ready to transition w/o missing a minute
A. 3×2 Front Squat (Close to 2RM)
B. 2×3 Back Squat (Close to 3RM)
C. 3×2 OHS Grip Behind the Neck Push Press (should be heavy)
D. 2×3 Clean Grip Dead Lift (w/ hookgrip if able) (should be heavy)

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LEVEL III
1. Strength -
Snatch (10 mins w/ warm up)
A. 2-rep Heavy Hang Squat Snatch
B. 3-rep Heavy Squat Snatch

2. Clean & Jerk (Climbing) (10 Mins)
EMOMx10: 1 Clean and Jerk

3. Squat (EMOM) (10 Mins)
A. 3×2 Front Squat (Close to 2RM)
B. 2×3 Back Squat (Close to 3RM)

4. Conditioning (Goal-sub 14 mins)
4 Rounds:
500 Meter Row
10 OHS (III-155/105, II-130/90, I-105/75)

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EXTRA CREDIT FOR ALL
Midline Accessory Work
5 Rounds not for time of:
20 GHD Sit Ups
25 Hip Extensions
*Scale down reps if not very strong on the GHD