30
May
Tuesday “Snatch and Burp” 5-31-2016
Machine Strength
2 HANG SQUAT CL + 3 JERKS
7 sets of:2 Hang Squat Cleans into 3 Power Jerks
RX/Comp Strength
7 Sets of:
2 Squat Cleans + 3 Split Jerks
2 Squat Cleans + 3 Split Jerks
Do all sets at a challenging load, build to heavy if your feeling good.*maintain form and speed
Machine WOD
3 Rds for time
Goal Sub 5:00
8/8 DB Snatch 25/45# to same arm
(All 8 on same arm before rotating-From hang position)
10 burpees
10 burpees
RX WOD
3RFT Goal is sub 4:00
8/8 KB Snatch 35/50# to same arm
(All 8 on same arm before rotating-From hang position)
10 burpees
Comp WOD
3RFT Goal is sub 3:30
8/8 KB Snatch 50/70# to same arm
10 burpees
10 burpees
WOD 2
2 x 500m row resting 1:1
Rest 2min
4 x 250m row resting 1:1
Rest 2min
6 x 30sec ME row, rest 1min betw sets
Additional Work
1) 5 x 5 Split Press, same protocol as above. Take the bar off the rack or blocks and go into a split, then strict press.
2) 6 rds resting 1:1
4 Strict MU
6 HSPU
30 double unders
4 Strict MU
6 HSPU
30 double unders
3) 4 rds at high tempo:
15 GHD Sit-ups
2 legless rope climbs
15 GHD Sit-ups
2 legless rope climbs