WOD: Tuesday 30/09/2014
3 Position Power Snatch - Full, Knee, High Hang
Build to a max for the day.
Then:
AMRAP 8mins
10 Ball Slams (30lb/40lb)
10 Ring Dips
10 Power Snatch (30kg/42.5kg)
Rest 2mins, then:
2mins Max Effort Double Unders
Post weights, rounds and reps to comments.
Blue Lake Barbell
Tech:
Squat Clean Thruster - 1RM
Strength:
1) Split Jerk 5RM
2) Touch and Go Cleans (Full) - 3 x 5 @ 75% of 1RM
Accessory:
3 x 5 Strict Pull Ups
Build to a max for the day.
Then:
AMRAP 8mins
10 Ball Slams (30lb/40lb)
10 Ring Dips
10 Power Snatch (30kg/42.5kg)
Rest 2mins, then:
2mins Max Effort Double Unders
Post weights, rounds and reps to comments.
Blue Lake Barbell
Tech:
Squat Clean Thruster - 1RM
Strength:
1) Split Jerk 5RM
2) Touch and Go Cleans (Full) - 3 x 5 @ 75% of 1RM
Accessory:
3 x 5 Strict Pull Ups