August 15, 2017

BBG
Every :90 for 6 sets:
2 Clean Pulls + 1 Clean + 1 Push Jerk + 1 Split Jerk (work to a max for the day)

Strength/Skill
A) 4 x 6 One Leg RDLs – rest :90
B) 4 x 8 Ring Pull-ups (use a partner if necessary) – rest :90

Conditioning
14:00 AMRAP of:

200m KB Farmer Carry (55/35)
20 Dual KB Snatches
20 Dual KB Front Squats
20 Burpees

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Barbell Program
Snatch from Mid-thigh
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@75%
1 x 5@80%
1 x 5@70%

DB Press from Split
Work up to 3 x 5 at Moderate Intensity

Clean Pull
1 x 5@60%
1 x 5@70%
1 x 5@80%
1 x 5@90%
2 x 5@100%

RDL (%1rm Front Squat)
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@75%
2 x 5@80%

Posted in Wod-Blog | Comments Off on August 15, 2017