February 18, 2017

BBG
5 x 3 Snatch Grip DL + 2 Full Snatches

Strength/Skill
A) 4 x 10 GHD Sit-ups
B) 4 x 5 Jerk Drives

Conditioning
4 rounds with a partner:

25 Cal Row
25 SH2OH (95/65)
15 Burpees

*switch after each round*

Barbell Program
Power Snatch
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@80%
1 x 5@70%

Jerk Balance
1 x 5@50%
1 x 5@60%
2 x 5@70%
1 x 5@60%

Power Clean
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@80%
1 x 5@70%

RDL
1 x 5@50%
1 x 5@60%
1 x 5@70%
2 x 5@80%
1 x 5@70%

Posted in Wod-Blog | Leave a comment