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6/22/2017-Workout of the Day

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Thursday  6/22/2017

Warm-up:
Coach Led Prep

 Strength: 20 Minute Cap
5×1 – Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee)
Athletes with an established 1RM full clean should work between 75%-82.5%. Athletes without an established 1RM should work with a weight which they can perform with good mechanics and some pounds in the tank – the goal is for sets to be challenging, but with no risk of failure.

 

WOD:  For Time- TIMECAP: 6:00
@ 0:00
Level 3/2/1
150 Double Unders/Taps/single under x 2
30 Dumbbell Snatch, 50#/35#, 35/20, 25/15

1:00 Rest/Transition

@ 7:00 4 Rounds For Time: TIMECAP: 10:00 (17:00 on running clock)
Level 3/2/1
12 Box Jump Overs, 30″/24″, 24/20, 16/12
12 Thrusters, 95#/65#, 75/55, 55/45