Workout of the Day

Fitness

A. Snatch, accumulate 30-50 reps in 20 minutes
*If full Snatch is not yet comfortable, work your current position. 

B. Front Squat, 5 sets of 3 reps @ 31X1
Rest 4 minutes
*During rest, perform 3-5 Handstand Pushups (challenging variation)

C. For time:
500m Row
20 Burpee Box Jump Overs (24/20”)
40 Wall Balls (20/14lbs)
20 Deadlifts (225/155lbs)
40 Double-Unders
20 Power Cleans (135/95lbs)
*8 minute cap.

 

Competition

A. Barbell WOD

B. Every minute, on the minute, for 8 minutes:
4 TnG Snatch (135/95lbs)

C. Handstand Pushups, 5 sets of 3-5 reps
Rest 3+ minutes
*Choose a challenging variation. 

D. Fitness “C” 

 

Barbell

A. 10 minutes Jerk Practice:
1) Power Jerk @ light weight
2) Partial Split Jerk @ moderate weight
3) Jerk Drives @ heavy weight

B. 15 minutes:
Find a Heavy Power Clean + Jerk (split or power)

C. 20 minutes Back Squat:
1 x 3 @ 55%
1 x 3 @ 65%
3 x 2 @ 87-90% (first rep paused)

D. Accessories:
4 x 7 of each:
1) Stiff Leg Deadlifts
2) Single Arm Kettlebell Row
3) Chinese Planks

Comment