141105

By 11/04/2014 wod No Comments
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Strength:

1. 6×3 front squats @ 80%

Conditioning:

6. For time:

100′ HS Walk
21 Power cleans 135/95# (regular bar)
21 Push Press 135/95#
15 power cleans 135/95# (regular bar)
15 Push Press 135/95#
9 power cleans 135/95# (regular bar)
9 Axle Bar Push Press 135/95#
100′ HS Walk

BB Club:

2. 5×1 of the complex – 1 snatch + 2 snatch balances

3. 5×1 of the complex – 1 clean + 3 jerks

4. 3xME bench press @ 60%

5. 3×10 weighted ring dips

Outlaws:

Connectivity:
4x:20 Box Shoulder Stretch into 8 PVC Raises
2x:30 Hollow Hold with PVC
2x:30 Arch Hold with PVC
3×5 Pull-up Lever to Vertical

BBG:
5×3 Paused Back Squat – 3 second pause at absolute depth

Conditioning:
4 Rounds for time:

Run 400m
2 Strict Press 95/65
4 Push Press 95/65
6 Push Jerk 95/65

 

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