Skill
Ab Circuit (8 mins)
5-rep max JERKS
WOD
35 hang powerSnatches(65/95)
1-min rest
40 Box Jumps.
1 min Rest
45 Hand Stand Push ups
1 min Rest
50 Back Squats
1 min rest
THIS IS IT: EXPLOSIVE GASSER!! Try to nail some big sets! Light weight, help with recovery from last few days. If you missed a couple of workouts you can go a little bit heavier here and make it an endurance type workout!
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!