Monday (2016JUN20)

WOD:

20AMRAP:

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – Etc. x

HSPU

DB Snatches (70/50#)*

Box Jumps (24/20″)

*Alternate as needed, but try to stay equal in distribution with left and right arm. DB weight should not be a bottleneck.

 

Speed:

3xME 1M Airdyne Sprint (All Out Effort)

 

Weightlifting:

Warmup w/ OH Squat- Heaving Snatch Balance + OH Squat, work up to 80% of Snatch

 

Front Squat- 3sec pause w/o belt: 1RM, then 80%- 2x2

 

Snatch 2sec pause at knee: 1RM (1 miss allowed), then 80%- 2x2

 

Clean 2sec pause at knee + Jerk: 1RM (1 miss Allowed), then 80%- 2x2

 

Snatch Pulls: Start @ 100%- 3x3 working up

 

UMIW1:
1. Close or Reverse Grip Bench (3x5)

2. Bent Over Rows (3x5)

 

Walking Lunges: 200m Unweighted