Monday August 4, 2014

Skill:
(Full) Clean and (split) jerk
20 min to build to a days 1rm

Wod: 10 min cap
25 ground to ovhd 185/125
Run 400m

Friday August 1, 2014

Buy in: 2 min squat hold

35 kb snatches R arm 53/35
Run backwards 200 m
35 kb snatches L arm
Run 200 m
50 yard sled drag 135/95
Run 200 backwards
50 yard sled drag
Run 200 yrds

Thursday July 31, 2014

Front squat
12 min EMOM
A) 10 burpees+max front squats
(athlete chooses loading)
B) rest

Wod: 15 min AMRAP
40 Double Unders
20 Deadlifts 225/155
5 muscle ups

Wednesday July 23 2014

Power Snatch
5×2
Drop from the top

Wod:
50 see the lights 45/35
40 ovhd squats 45/35
30 burpee box jumps 24/20
20 strict chin-ups
10 strict hspu