-Good News? No Rope Climbs are GREAT NEWS!!
Strength:
14min E2MO2M
3 TnG Power Snatch
1 Broad Jump for Distance
*work up in Weight each round
WOD:
5 Rounds
3 Front Squats @ Body Weight
1 Rope Climb
10 Ball Slams 30/20
Rest 2mins
Weightlifting:
*Decrease Clean & Jerk complex and High Pull weight by 10% from last week
Push Press + Jerk Behind Neck + Split Press BN
3 x (2+2+2)
Power Clean + Front Squat + Clean + Jerk (3sec Pause in Split)
4 x (1+1+1+1)
Hang Snatch High Pulls, Flat Footed
3 x 4
Front Squats
5% Lighter than Last week x 2 x 5
Strict Press
3RM w/2sec Pause OH on each rep
Cable Rows x 200
Shoulder Rok Swings
3 x 10/direction
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