010915

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Barbell WOD:
then
WOD:

3) 12:00 AMRAP of:

3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
9 burpee box jumps 24/20
9 hspu
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
15 burpee box jumps
15 hspu
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
21 burpee box jumps
21 hspu

010915

/0 Comments/in /by
4×1+1. Each set is 1 Power Clean + 1 Hang Clean. Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 110kg. Target 2.5kg increase each week if work sets are below 110kg.
WOD:

3) 12:00 AMRAP of:

3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 115/75#
9 burpee box jumps 24/20
9 hspu
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 115/75#
15 burpee box jumps
15 hspu
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 115/75#
21 burpee box jumps
21 hspu