WOD: Saturday 20/09/2014
Hang Power Clean
3-3-3-3-3
Then:
3 Rounds for time:
10 Thrusters
15 Sit Ups
Run 200m
Post weights and rounds to comments.
Blue Lake Barbell
Tech:
3 Position Snatch (Floor, Mid-hang, High Hang) - 15mins
Work to a max then 1 x 90%, 1 x 80%
Strength:
Alternate between the following:
a) 5 x 3 Deadlifts - heaviest possible
b) 5 x 8 Chest to Bar Pull Ups
Accessory:
3 x Max Effort Weighted Squat Jumps - heaviest possible
3-3-3-3-3
Then:
3 Rounds for time:
10 Thrusters
15 Sit Ups
Run 200m
Post weights and rounds to comments.
Blue Lake Barbell
Tech:
3 Position Snatch (Floor, Mid-hang, High Hang) - 15mins
Work to a max then 1 x 90%, 1 x 80%
Strength:
Alternate between the following:
a) 5 x 3 Deadlifts - heaviest possible
b) 5 x 8 Chest to Bar Pull Ups
Accessory:
3 x Max Effort Weighted Squat Jumps - heaviest possible