Saturday WOD – 041616

Connor

Connor

REMINDER: You must pre-register for our Sunday morning classes by 8pm the night before!! We need a minimum of 3 athletes to hold those classes! There is an App for your phone; it only takes 3.2 seconds to pre-register!

WORKOUT OF THE DAY

Fitness
1. Split Jerk Technique

2. For time, with a partner:
Run 400m
15 Power Cleans 135/95
Run 400m
15 Push Jerks 135/95
Run 400m
20 Toes to Bar
Run 400m
20 HSPU

Performance
WEIGHTLIFTING:
1. Power Position Snatch 60%x2, 65%x2, 70%x1, 75%x1, 80%x1
2. Snatch 6×1@85%
3, Hang Clean + Jerk 65%x(2+1), 70%x(2+1), 75%x(2+1)x3
4. Clean & Jerk 5×1@85%

METCON:
For time, with a partner:
Run 400m
15 Power Cleans 135/95
Run 400m
15 Push Jerks 135/95
Run 400m
20 Toes to Bar
Run 400m
20 HSPU

GYMNASTICS
6 minutes volume accumulation: Weighted Pull-ups @ 65% 1RM

ACCESSORY
a. Skull Crushers 5×10
b. Hammer Curls 5×10