Wednesday 170201

 

Dynamic Warm-Up – Mobility
Prepare to for..

OLY :12 Minute EMOM
Build to a Power Snatch @70% 1RM. Hold at 70 as long as possible with great form

WOD:
For Time:
20 Chest to Bar Pull-Ups/ Progression
20 D-Ball/Stone Cleans 150/100, 135/85, 115/65 95/45 (various stones will be availible)
15 Chest to Bar
15 D-Ball/Stone Cleans
10 Chest to Bar
10 D-Ball/Stone Cleans
5 Chest to Bar
5 D-Ball/Stone Cleans

* Scale weight and movement accordingly to maintain intensity with good mechanics through Chipper.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Interval
3 Rounds:
3 Legless Rope Climbs
50 Wallballs 20/14lbs
2 Legless Rope Climbs
Rest 2:00

Just Work
4 Rounds:
Run 800m
Rest 5:00

Accessory
2 Rounds:
Max Set Unbroken Overhead Squats 115/85 95/65 lbs
(40 rep cap)
Rest 3:00

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