-Thanks Xzibit!
Speed:
4 (per partner) x200m Relay
WOD:
3min ME Power Snatch 135/95#
1min Rest
3min ME Box Jumps Overs
1min Rest
3min ME Back Rack Lunges (Stationary)
1min Rest
ME Wall Walks
Weightlifting:
Heaving Snatch Balance
1RM w/ 5 sec Pause, then 80% x 3 no Pause
Front Squat 5 sec Pause w/ Belt
1RM
Snatch- No Feet, No Hook
1RM then 80% x 2
Jerk From Block – 3 sec Puase in Catch
1RM then 80% x 2
CMI1-
One Arm OH Carries w/ Fat Grip DB 3x45sec per arm
RDL w/ Mini Band or Chain 3×8
Walking Lunges
150m Unweighted
Cardio- CFWT WOD
No responses yet