|loving this!! |
1. snatch: work up to: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x5
2. cj: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x5
1: Death by squat clean and jerk - EMOM, perform 1x clean and jerk (185#/125#). Start at 1 rep on minute 1, and increase 1 rep each of the following minutes. For example, on the second minute, you will perform 2x clean + 2x jerk, minute 3 = 3x clean + 3x jerk. Continute this until you are unable to perform the prescribed # of reps in that minute.
2: Deadlift - Build up to a 3 RM. Focus on form here and if you have to lower the weight to maintain a solid back, then make that call.
WOD: Complete 21-15-9 reps of:
Strict handstand push up
Toes to bar
Rest 3 minutes, then:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Unbroken thrusters (135#/95#)
*Any time that you break, perform a 200m run.
-200m sled push (start with 1x 45# plate and each 50m add another 45# plate to the stack...you will end with 4x45 on the sled).