We will be doing the WOD and CASHOUT in class today. STRENGTH is optional during open gym.
WOD:
#change up
50 Wall Balls (20/14lbs)
800m Run (Row)
50 DB Snatches (50/35lbs)
800m Run
50 DB Snatches
800m Run
50 Wall Balls (20/14lbs)
STRENGTH:
#Split jerk:
Work to a heavy double in ten minutes.
During your rest between sets, perform:
Tall cleans + jerk balance + press in split: (1+1+1) x3
#Off The Blocks (right above the knee) x Snatch Waves :
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 85%
#Power clean (Off the blocks) + push jerk:
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 80 %
-Rest 60-90 seconds-
1 @ 80%
#Deficit Snatch Deadlift (4in) for load:
– 3×3 @ 105% 1RM Snatch
– rest 60-90 seconds between sets –
CASHOUT:
11-9-7-5 Dumbbell strict press (Build to a challenging weight for each set)
3×10-12 Dumbbell incline bench press (Heavy)
3×15 Barbell Skull crushers (moderate/heavy)
Dumbbell Strict Press
Dumbbell Incline Bench Press
Skull Crushers
