Tuesday, January 27, 2015

34.2

WARM UP:

Scap Jack.

2 Rounds NFT...
10 PVC Halos
10 Overhead Squats with Empty Bar
10 Glute Ham Raises (these are not back extensions)
10 Dips
10 Rebounding Box Jumps (24/20)
5 Strict Pull Ups

STRENGTH:

1. Jerk - Max for day
2. Jerk - 2 x 2 @ 80% of max for day
3. Mid Hang Snatch, 3 x 3 @ 70%
4. Mid Hang Clean, 3 x 3 @ 70%

CLASS WOD:

5 Rounds for time...
200 M Run
12 DB Thrusters (50/30)
6 Burpees

COMP WOD:

EMOM for 16 Minutes
Odd: 5 Double Arm Russian KB Swins (55/35)
Even: 4 Power Snatch (135/95)

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