Monday (2016MAY23)

-Yes please more Clean and Jerks

 

Strength:

12min EMOM- Snatch 2sec pause 2in off ground

-start at 70% working up once you miss go 10# under last successful lift and finish EMOM

 

WOD:

2 Rounds

3min AMRAP

4 Lateral Box Jumps 24/20″

4 Burpees

rest 2mins

3min AMRAP

Clean and Jerk 155/105#

 

 

Weightlifting:

Warmup w/ OH Squat

2 SGPP + 1 OH Squat- work up to 80% of snatch

 

Front Squat- 1sec pause w/o belt

1RM, then 80%- 2x3 no pause

 

Snatch- 2sec pause 2in off ground EMOM

Start @70%- 12x1- working up; heavy 1 miss allowed

 

Jerk from blocks- 3sec pause in dip AND catch

1RM, then 80% 3x2

 

UPIW1-

Close or Reverse Grip Bench 3x8

Bent Over Rows 3x8

 

Walking Lunges

200m Unweighted

-Only increase distance if last week’s lunges were tolerable