Tuesday’s WOD

 

Warm Up:

5 Minute Jump Rope

500M Row

Skill:

Burgner Warm-up

 

Gwen/ Reps 15-12-9:

Clean & Jerk

 

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.

*Rest as needed between sets.

 

Advance WOD’s

BB Gymnastics

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one and perform each set EMOM…

Run: 10 X 150m – active rest the remainder of each minute.

Swim: 10 X 25m – active rest the remainder of each minute.