Workout of the Day

Fitness

A. Back Squat, 5 sets of 3 reps; rest 4+ minutes
*Straight weight across. 

B. In teams of 2, complete:
1000m Row

 

Competition

A. Barbell WOD

B. Running
10 x 200m @ 85-90%; rest 2 minutes

 

Barbell

A1. 30 minutes to work up to a Heavy:
Clean & Jerk
*8-10 attempts, 2-3 minutes rest, 3 misses MAX. 

A2. 10 minutes, optional:
If feeling good, continue to Clean to heavy single

B. 15 minutes of Pulls:
Snatch Grip Pulls with Negative (hitting positions 1,2,3), 5 set of 2 reps @ 100-105% of 1-RM Snatch
*Use straps if needed

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