WOD 31.07.17

PERFORMANCE

OLYLIFTING (SNATCH)

EMOM15 (Every 90secs)

Set 1: 2 reps @60%

Set 2: 2 reps @ 65%

Set 3: 2 reps @70%

Set 4: 2 reps @75%

Set 5: 1 rep   @80%

Set 6: 1 rep@85%

Set 7: 1 rep @90%

Set 8: 1 rep @95%

Set 9: 1 rep @100%

Set 10: 1 Rep Max

CONDITIONING

EMOM

Min1-10 Burpees Over the Bar

Min2-Death by Snatch 115/75

EMOM as long as possible until you can't perform the prescribed reps of Snatch under a minute. Goal is to complete 10 Full Rounds (20 min)

FITNESS

STRENGTH

5 Rounds for quality:

5 OH Squats *

Rest 30s

7 Box Jumps 24/20

Rest30s

9 V-Ups

 

*Focus on technique and mechanics. Choose Weight.

 

CONDITIONING

Death by:

Min1- 20 Rope Jumps + 2 KB swings 35/25

Min2- 20 Rope Jumps + 4 KB swings 35/25

Min3- 20 Rope Jumps + 6 KB swings 35/25

…continue until you can perform the prescribed reps under a minute.