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Tuesday “Snatch and Burp” 5-31-2016

30
May

Tuesday “Snatch and Burp” 5-31-2016

Machine Strength

2 HANG SQUAT CL + 3 JERKS
7 sets of:2 Hang Squat Cleans into 3 Power Jerks

RX/Comp Strength

7 Sets of:
2 Squat Cleans + 3 Split Jerks
Do all sets at a challenging load, build to heavy if your feeling good.*maintain form and speed

Machine WOD

3 Rds for time
Goal Sub 5:00
8/8 DB Snatch 25/45# to same arm
(All 8 on same arm before rotating-From hang position)
10 burpees

RX WOD

3RFT Goal is sub 4:00
8/8 KB Snatch 35/50# to same arm
(All 8 on same arm before rotating-From hang position)
10 burpees

Comp WOD

3RFT Goal is sub 3:30
8/8 KB Snatch 50/70# to same arm
10 burpees

WOD 2

2 x 500m row resting 1:1
Rest 2min
4 x 250m row resting 1:1
Rest 2min
6 x 30sec ME row, rest 1min betw sets

Additional Work

1) 5 x 5 Split Press, same protocol as above. Take the bar off the rack or blocks and go into a split, then strict press.
2) 6 rds resting 1:1
4 Strict MU
6 HSPU
30 double unders
3) 4 rds at high tempo:
15 GHD Sit-ups
2 legless rope climbs