Workout of the Day

Fitness

A. Push Press, take 20 minutes to build up to a heavy triple (touch & go)

B. For time:
400m Row
20 Push Press (155/105lbs)
30 Box Jumps Overs (24/20”)
*6 minute time cap. 

 

Competition

A. Barbell WOD

B. 20 minutes of Skill Practice
Handstands
L-Sit

C. Optional Team WOD

 

Barbell

A. 15 minutes of:
1 Pull + 1 Hang Snatch above the knee
5 x 1 @ 80%+

B. 15-20 minutes of:
1 Pull + 1 Hang Clean below the knee
4 x 1 @ 87%+
Every 3 minutes

C. 20 minutes of Squats:
Build to a heavy single Front Squat
-then-
1 x 3 @ 90%+

C. Jerk Practice (optional)
Footwork drills
Power Jerk
Paused Dip Jerk
Jerk Paused in Split
Front Squat + Jerk 

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