Monday June 19,2017

WOD:

Part A:

3 sets x 2 reps

Hang Squat Snatch @ 75,80,80% of your 1 RM

then

1-1-1

Snatch

**this will be starting from the the floor and you can do a power snatch or a squat snatch. You will have 3 attempts to get as heavy if a lift as you can today. You must land The lift cleanly, meaning… arms locked out fully as you catch. Stand up and show off the lift and wait for the coach to say “good” before setting it down. We will rotate around the room, so each person will do their first lift and then we will go around again for the second and third lifts. If you miss your lift, you cannot go down in weight. Choose wisely, but not sandbagging!

 

Part B:

3 sets x 2 reps

Hang Squat Cleans @ 75,80,80% of your 1 RM

then

3 sets x reps

Split Jerks @ 75,80,85% of your 1RM

then

1-1-1

Clean and Jerk

**this will be starting from the the floor and you can do a power clean or a squat clean followed by a push Jerk or a split Jerk. You will have 3 attempts to get as heavy if a lift as you can today. You must land The lift cleanly, meaning… arms locked out fully as you catch the Jerk. Stand up and show off the lift and wait for the coach to say “good” before setting it down. We will rotate around the room, so each person will do their first lift and then we will go around again for the second and third lifts. If you miss your lift, you cannot go down in weight. Choose wisely, but not sandbagging!

 

BOOTCAMP:

AMRAP 20 minutes:
5 pull-ups
10 push-ups
15 Squats
20 sit-ups
Run 200m with a sandbag