Monday’s WOD

Warm Up:

500 Meter Row and 200 M run

Burgner warm up

7 Rounds For Time:
7 Push Jerks, 155/105 lbs
7 Chest-to-bar Pull-ups
7 Burpees

 

Advance WOD

BB Gymnastics

5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

Strength/Accessories

1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 4X250m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 95+% RPE.