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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

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