Olympic:
– Jerk 1r x 5s @ 85-95% every 2 minutes
* Hold your receiving position for 1-2 full seconds before recovering your feet.
Strength:
Back Squat: 5x @ 60%
3x @ 75%
1x @ 85%
3x @ 80%
3x @ 85%
2x @ 90%
5x @ 80%
Rest: 2-3 minutes
WOD (om a running clock):
For time:
– 50 Calories of Assault Bike
Rest until the running clock reaches 5:00, and then…
Three rounds for time of:
50-Foot Handstand Walk (sub 10 HSPU – strict as long as possible)
10 Squat Snatches (115/75 lbs)
Accessory:
– Wtd. Back Extensions: 3 x 10