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OUR BLOG

06/04/2014 WOD

By Mike Cheatham | In WOD | on June 3, 2014

Wednesday 06/04/2014

Warm Up:

Clean warm up

Strength:

20 minutes:
Level 1- Clean and Jerk Practice (Light/Technique)
Level 2- Clean and Jerk to max, then 85-90%x(2+1)x2 OR 85-90%x(1+2)x2

Pick option 1 if your clean holds you back, option 2 if your jerk holds you back

WOD:

5 rounds for total reps:

Level 1-
1:00 hang power snatch, 45/35
1:00 burpees
1:00 rest
Level 2-
1:00 hang squat snatch, 75#55#
1:00 burpees
1:00 rest
Level 3-
1:00 hang squat snatch,95#65#
1:00 burpees
1:00 rest

Extra Credit:

8 minutes max:
LVL1- Max Strict Pike HSPU
LVL2- Max Stict HSPU
LVL3- strict HSPU, 3″/2″ deficit

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