Warm Up | Performance
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps
Followed by…
Three sets of:
“Plate Clean Warm-Up” Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
Then…
A.
Every 2 minutes, for 16 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
Just starting this program- only got to do metcon today
18:15rx
105/115/125/135/140/145/150/160
95/115/125/135/135/145/150/155
17:26
G2oh power sn 3:30/rnd
A. 40/50/55/60/65/70/75/80
B.
300m run (first time running in a wod for months due to ankle recovery; pretty good feeling!)
6 DBs gtoh (20s)
12 strict chin ups (too much kipping for my hands lately)
#16′
A. worked to 95. Wrist felt OK. I didn’t push it.
B. 20:09 – scaled to 95 on the GTOH.
First two rounds UB on Pull ups. Then 8/4.
3 rounds – 17.49 / 35kg snatch/ 6x chest to bar.
A. 235
B. 20:03
A. 85kg
B. RX 20.37
A: 135
B: Rx- 21:03
B. 23:00 RX