July 26, 2016

BBG
10:00 EMOM – 1 Power Clean + 1 Hang Full Clean + 1 Jerk

Strength/Skill
15:00 to work on Double/Triple Unders

Conditioning
16:00 AMRAP of:

3 Full Snatches (115/75)
15 Box Jumps (24/20)
15 C2B Pullups
200m Run

Barbell Program
Snatch from Knee
1 x 3@60%
1 x 3@70%
1 x 3@80%
1 x 3@75%
1 x 3@80%
1 x 3@85%

Push Press
1 x 3@60%
1 x 3@70%
1 x 3@80%
1 x 3@75%
1 x 3@80%
1 x 3@85%

Clean Pulls
1 x 3@80%
1 x 3@90%
1 x 3@100%
1 x 3@110%
1 x 3@120%
1 x 3@110%

RDL (1rm Clean)
1 x 3@60%
1 x 3@70%
1 x 3@80%
1 x 3@75%
1 x 3@80%
1 x 3@85%

Posted in Wod-Blog | Leave a comment