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06/02/14 WOD

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Monday 06/02/2014

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Warm Up:

Do this once with a barbell. 3-5 reps each of:

Shrug
High Pull
Muscle Snatch
Drop Snatch (to Power Position)
Overhead Squat
Sotts Press
Duck Walk (forward and backward)
Hang Snatch from Position 1″

Olympic:

20 Minutes to accomplish:

Level 1- Snatch practice, from Position 1,2 or 3. Choose weakest

Level 2/3- Snatch to max then 85-90%x2x2

WOD:

6 Rounds for time

15 min cap

Level 1-

6 Hang Power cleans + Push Press (65/45)

12 Walking Lunges

50 Single Unders

Rest 60 Seconds

Level 2 and 3-

6 Clean and Jerks (95/65) (135,95)

12 Pistols (ALT) or appropriate sub for Level 2

50 Double unders or attempts for level 2

rest 60 seconds

 

Extra Credit 

8 Min Max

Level 1- Strict Pullup/Dip 1:1 – Choose subs that allow strict movement

Level 2 Strict Chest to Bar/Ring Dip 1:1- Choose subs that allow strict movements

Level 3- Strict Muscle Ups

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