WOD-
3 Rounds for time:
800 Meter run
15 Right side DB snatch, 50#(35#)
15 Left side DB snatch, 50#(35#)
5 Bar muscle-ups
Post to BTWB
SPRINT-
4 rounds
3:00 on / 1:00 off
1 Rope Climb
3 Wall Walks
5 Box Jump Overs
WEIGHTLIFTING-
3 sets of
2 Power Snatch + 1 Snatch
Add # each set, then:
3 sets of
1 Power snatch + 1 Snatch
Add # each set
3 sets of
2 Power cleans + 2 Push Jerks then:
2 sets of
2 Power cleans + 1 Push Jerk then:
2 sets of
1 Power clean + 1 Push Jerk
5 sets of:
2 Pause back squats (:05 pause in bottom) +
1 back squat
Build to a heavy
3 sets:
- DB Z Press x 10 (shoulder press sitting on floor with legs out straight)
- DB Hammer Curls x 10
- Push ups on rings x 10
- Ring Rows x 10
3 sets:
- Russian Twists x 30
- KB Side Bends x 20 each side
- Flutter Kicks x 50
