4/2/15 Thursday

Performance

*We are currently on a transition week. Wanted to reload and start fresh next Monday with a new cycle

3 minutes of work @ 85-90% effort:

5 Pull-ups

10 Walking Lunges

–3 min recovery

3 min @ 85-90%:

7 Burpees

7 Russian KBS – 32/24kg

–3 min recovery

3 min @ 85-90%:

5 unbroken wall balls (20/14)

5 Box Jumps – 24/20″ – step down

–3 min recovery

3 min @ 85-90%:

Row

–10 min recovery

Repeat

+

If you want to get in some extra Oly work

4 Position Squat Snatch (high hang, above knee, below knee, floor), 4 reps x 4 sets, 3 min – use lite load, focus on speed, pause in 1 sec @ each position

+

Split Jerk, 3 reps @ 65% RM x 5 sets, 3 min

 

Competition

Wod will be posted at gym