We will be testing our Snatch and Clean and Jerk on Thursday and Friday so today is a bit of a recovery WOD.
15 Minutes working on snatch technique
15 minutes working on Clean and Jerk.
Flex Mob: 2 minutes box/hip stretch each leg
2 minutes T Spine over roller
2 minutes Hamstrings w band
2 Minutes Samson w band
2 minutes wide stance squat
2 minutes Iron cross
1.Bench Press:1×20, 1×15, 1×10, 1×5.
2.Tempo Dips: 3×6 H.T.L.W
Buy In- 50 Shoulder to Overhead @95,65
Rest 2 minutes then…
4 Rounds of
10 Power Clean(135,95)
200 m run
Rest 2 minutes then…
Collect 2 minute holding bar overhead @135,95
Motor: 20 min AMRAP
20 Hands at chest Ab Mat Sit Ups
10 Bent Over rows
2 min each leg box/hip stretch
2 min each arm pic/front rack stretch
2 min each side band/internal rotation stretch.
1.) Tempo Back Squats. 5 down, 5 hold, up. Find a 3 rm then do three more sets at 80%.
2.) Push Press 4×6@ 65% 1rm
Motor: 10 min AMRAP
5 Wall Balls at 11ft/10ft (20/14)
5 Power Cleans @ 135/95
Accessory: Collect 2 min each leg banded groin/distraction.
1.) 5 min to build up to a 3rm 3 second pull to top of knee then full snatch.
2.) 3×5 Snatch High Pull @ 80% above touch and go.
Motor: EMOTM 12 min
6 Overhead Squats (115/85)
30 Double Unders
Collect 3 minutes each side Samson stretch with band.
1a.) Pull Ups- 6×2 H.A.P.
1b.) Bent Over Rows- 4×8 H.A.P
Motor: 5 Rounds
8 Toes to Bar
4×12 Band Pull Apart
1. 15 Min to find a 3rm 3 second pull to top of knee then full clean and jerk. Reset every rep not touch and go.
2. Strict Press- 4×10 (look back at 8/30/2014)
30 Touch and Go Cleans (95/65)
Rest 5 min
Score is total time.
After Party: Collect 3 minutes each arm stretching shoulders with bands.
Pull ups- 6×2@ H.A.P.
12 minutes to find 5rm Deadlift.
10 Overhead Squats
20 Push Ups
30 Ab Mat Sit ups
Bird Dogs- 3×15
EMOTM till you hit 62 back squats at 70% 1rm. Each minute tallies up 5 wall balls to be completed immediately after back squats. Score is time.
Accessory: GHR 3×10
Met Con: 45 minute Steady State
10 Air Squats
10 American Kettle Bell Swings
10 Press Ups
10 Jumping Pull ups
200 meter row
10 Strict Press
200 meter run
* There is no score for this met con. Your goal is to be in full control of every movement and to keep a steady pace throughout the whole 45 minutes. 10-20 seconds rest in between each movement and focus on form.