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Wednesday 2/13/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Barbell warmup, Romanians, bent over rows, alternating shoulder presses, fore arm stretch from back rack, good mornings, front squat.

With empty bar do 3 rnds of 3 position Snatch

Workout Warmup:

10 min EMOM:

5+strict PU’s change grip each round

3 position Power Snatch. 1 from hip, 1 from hang, 1 from ground working up to workout weight.

Workout:

5 rounds of:

4 Bar or Ring MU’s, Scale 10 kipping or 10 jumping PU’s

8 Hang power snatch 95/65, RX+ 115/75, RX++ 135/95

12 Lateral Bar over burpees

Lift:

Wednesday (Session Two)
A.
In 18 minutes, build to a 1-RM Snatch with no hook grip & without moving feet

B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 2 reps

Build over the course of the 4 sets.

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in receiving

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Sets 4-5 = 1 rep @ 90%
*Sets 6-7 = 1 rep @ 92-95%

D.
Every 2:30, for 10 minutes (4 sets):
3″ Deficit Deadlift x 8 reps

Start at 55% of your 1-RM Deadlift & work up in weight as you go.

Skill:

5 min AMRAP

Ring or BMU’s whatever you did in the wod do the other.

Earlier Event: March 12
Tuesday 3/12/2019
Later Event: March 13
Wednesday Snow Day