Skill: Thrusters 4x6 @ 75-80%
WOD
18-15-12-9-6
Squat Cleans (75/115)
Jerks (75/115)
Plate OH Lunges (walks are ok) (45/35)
THIS IS IT: Unlike yesterday, we are looking
for small sets and quick breaks on the barbell. Should be able to do sets of 3-5 on jerks. Weight reductions are good. But with lunges, must be able to put together bigger sets!!! When you're done 15, it's more than Halfway!!
Remember: you can press a jerk but never jerk a press!!!!
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str