Tuesday WOD – 042914

Dave

Awesome shirt.

WORKOUT OF THE DAY

Fitness
1.Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no
misses.

2. EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1

3. Metcon
5 rounds of “Cindy”

5 Pull-ups
10 Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 135/95#

-then-

5 rounds of “Cindy”

5 Pull-ups
10 Push-ups
15 Air Squats

Performance
1.Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no
misses.

2. EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1

3. Metcon
5 rounds of “Cindy”

5 Pull-ups
10 Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 155/105#

-then-

5 rounds of “Cindy”

5 Pull-ups
10 Push-ups
15 Air Squats

4a. 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
4b. 3X5 Push Press – heaviest possible, rest 60 sec.