Tuesday 5/2/17:

W/U CONDITIONING:

• Burgener warm-up with PVC

• skill transfer with PVC

• additional w/u coach's choice

STRENGTH:

WEEK 2 DAY 2

TECHNIQUE WORK - maintain good form.

• light snatches: 5x3

• light C&J: 5x3

• no heavier than 30% 1RM (or lighter)

• work speed & form

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

5RFT:

• 10 cleans 155/105

• 10 ring dips

• 200m run

(EXTRA CREDIT: cleans @185/125)

POST WOD ACCESSORY:

• 50 strict pull-ups

• 100 weighted sit ups

• use weight on chest or behind head

(EXTRA CREDIT: GHD sit-ups)

- Post results to comments.

#WOD