Wednesday 6 November, 2013

By 11/05/2013 wod

All Levels

BB Gymnastics

5 x 3 Clean First Pull + 1 Hang Clean + 1 Split Jerk – Heavy

Pause for 3 seconds in the hang position before returning the barbell to the ground and before executing the Hang Snatch

Conditioning

L) 400m Run
10 Power Clean @ 55-65% RPE
10 Burpees
10 Power Clean
10 Burpees
10 Power Clean
400m Run

T1) Same as L

T2) 4 rounds of:
15 Burpee
5 Power Clean and Push Jerk – Heaviest Possible

Weightlifting

BB Gymnastics

1) 4 x 3 Position Clean + 1 Jerk (Floor, Hang, Hip) – Heaviest Possible

2) 4 x 3 Push Press + 1 Push Jerk + 1 Split Jerk – Heaviest Possible

Strength and Accessories

1) 4 x 5 Clean Romanian Deadlift + 5 Hang Clean Pull @ 100% Clean – Demo

2) 4 x 4 Tempo Pendlay Row (with 2 count pause at top) – Heavy

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