1. Warm up
2. Strength training:
Deadlift, 1-1-1-1-1-1-1
3. Recovery
*Optional conditioning; as many rounds as possible in 5 minutes of:
Jumping pull up, 15 reps
20/14 lb medball overhead walking lunge, 15 reps
1. Warm up
2. Strength training:
Snatch, 1-1-1-1-1-1-1
3. Recovery
* Optional conditioning: for max reps, six rounds of:
Jumping alternating lunge, 20 s
Rest, 10 s
Burpee, 20 s
Rest, 10 s
Post Saturday WOD recovery!
Everyone definitely brought the intensity to this one!
1. Warm up
2. Strength training:
Clean and jerk, 1-1-1-1-1-1-1
3. Recovery
*Optional conditioning: six+ rounds for time of:
70/50 k prowler sprint, 40 m
Rest, 60
1. Warm up
2. Skill practise: fifteen minutes to work on snatch
3. Strength training:
Snatch balance, 3-3-2-2-2-1-1-1-1
4. Recovery
1. Warm up
2. Skill practise: 15 minutes to work on clean and jerk technique and find a working weight for part 3.
3. Conditioning: for time:
70/50 kg squat clean and jerk, 30 reps
No dropping (unless the alternative is the bar landing on your head!). Hips must go below the knees on each rep, i.e. if you can't squat clean it then you will need to power clean and then front squat to full depth. Push or split jerk is allowed.
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
