WOD
Strength
Hang Snatch from above knee: Work up to a heavy single
Conditioning
For time:
200M Run
40 Air Squats
400M Run
20 Pullups
600M Run
30 Pushups
400M Run
20 Pullups
200M Run
40 Air Squats
Extra
Jerk Balance: 3 sets of 3 building as warmup
*hold last rep in split for 5 sec. each set
Jerk from blocks: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets
3 sets:
50 ft. forward crawl + 50 ft. reverse crawl
10 pistols (scale as needed for quality)
Allen Core Fitness
Strength
5 sets every two min
5 deadlifts 70 %
15 bent over rows ( two dumbells)
WOD
4 rounds
400 meter run
Back rack walking lunge 50 ft (45/35)
10 strict press
