Skill Work:
- 3-Position
Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max
(only adv. athletes can max - Beginners work with light weight)
-Clean Pull - 3 sets of 3@100% of Clean
-Front Squat
- 3@70%, 75%, 80%
WOD 1
6 Min AMRAP
1 partner
Runs 100 meters
Other
Partner is doing Push Press 95/65
*The
partners will alternate after each run.
** score is
number of push presses
WOD 2
6 Min AMRAP
1 partner
Rows 200 meters
2nd
partner is doing back squats 115/85
*the
partners will alternate after each row
**score is
number of Back Squats
Overtime:
Hand Stand progressions
Hand stand hold with pulses
Max hand stand hold
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