Call Us: (440) 427-4656

13.03.18 Monday

17
Mar

13.03.18 Monday

[youtube http://www.youtube.com/watch?v=pGFf3SRP1bE]

 

Warm-up ALL:
-500m row
-2 snatch long pull + 2 snatch push press (behind neck) + 2 overhead squats x 3 sets

RX 
Power snatch + 2 overhead squat ; (2 sec pause in bottom) – 4 sets
Rack Jerk ; (5 sec hold in split position) – 2×5 sets
Front squat;1 x 5

RX+ 
Pause Hang Snatch (full) (3sec) (Heavier than  last week)
1x8s
Power clean + Power jerk + Jerk – Work up to a Heavy Complex; 80% of HC x 1 x 3
Front squat- heavy single; 80% of HS x 1 x 3

WOD:
15 min Amrap
3 Bar faced Burpees
6 Wallballs 20/14
9 C&J 135/95