July 6, 2015

Warm Up-

1 Lap + 3min alt KB snatch (35/26) (KB should not touch ground)

5″ AMRAP (Stay at warmup pace)

10 Barbell Power Cleans

:30 Front Squat Hold at Bottom w/ Barbell

10 Push Jerks

:30 Handstand Hold

 

Strength-

Every 2″, for 10″ ( 5 Total Sets)

2 Power Cleans + 1 Push Jerk 75-80%

Then:

4 x 2 Split Jerk (from Rack) @ 80-85%

 

WOD-

For Time:

Shoulder to OH:

5, 10, 15, 20

Double Unders:

100, 75, 50, 25

*Alternate Movements

**10 Burpees after Set of Double Unders

 

 

 

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282