Monday, August 11, 2014

Strength

Adv/Inter
EMOM for 5:00 – 2 Snatches @ 75-85%

EMOM for 5:00 – 2 Clean and Push Jerk @ 75-85%

Beg
EMOM for 5:00 – 2 Hang Snatch @ light to moderate weight

EMOM for 5:00 – 2 Clean and Push Jerk or push press @ light to moderate weight

WOD

Adv
“Helen”
3 Rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

Inter
“Helen”
3 Rounds for time of:
Run 400/200m
21 KBS 20/12kg
12 Seated ring Pull-ups or Strict banded pull-ups

Beg
“Helen”
3 Rounds for time of:
Run 200m
21 KBS 12kg/8kg
12 Ring Rows