Saturday WOD – 040916

Pure Joy!

Pure Joy!

WORKOUT OF THE DAY

Fitness
1. Split Jerk Technique

2. With a partner, 4 Rounds for time:
20 Toes to Bar
10 Power Clean & Split Jerks, alternating front leg 135/95
Run 400m

Performance
WEIGHTLIFTING:
1. Power Position Snatch 55%x2, 60%x2, 65%x1, 70%x1, 75%x1
2. Snatch 5×2@80%
3, Hang Clean + Jerk 50%x(2+1), 55%x(2+1), 60%x(2+1), 65%x(2+1), 70%x(2+1)
4. Clean & Jerk 4×2@80%

GYMNASTICS
3 Rounds
10 Ring Swings
5 False Grip Ring Pullups

METCON:
With a partner, 4 Rounds for time:
20 Toes to Bar
10 Power Clean & Split Jerks, alternating front leg 135/95
Run 400m

ACCESSORY
1. DB Seated Shoulder Press 5×8

2a. Barbell Bicep Curls 5×12
2b. Evil Wheels 4×10