Friday’s WOD

Warm Up:

500M Row

400M Run

 

Hang Squat Cleans/ Strength:

2-2-2-2-2-2-2

 

*Use the heaviest weight you can for each set. Rest as needed between sets.

 

Advance WOD’s

BB Gymnastics

EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

Strength

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. DEMO VIDEO

Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.

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

Conditioning

Choose one…

Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 4X200m – rest 1.5:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.