Warmup: 800 M Run, Squat/Overhead Prep *
- Handstand holds
- Do the movements you'll be doing in the barbell complex with light weight (watch the video above for a demo of the sequence.)
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Strength/Olympic Lifting: Clocks starts at 15 after the hour. In 15 Mins find 1 Rep Maximal Effort for the following “barbell complex.”
1 Power Clean + 1 Hang Squat Clean + 1 Thruster
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WOD: 10 Minute Ladder - Clock starts at 25 before the hour
3 Clean and Jerk 115/75
3 Chest Slapping Push Ups
6 Clean and Jerk
6 Chest Slapping Push Ups
9 Clean and Jerk
9 Chest Slapping Push Ups
12 ..................
- Handstand holds
- Do the movements you'll be doing in the barbell complex with light weight (watch the video above for a demo of the sequence.)
-------------
Strength/Olympic Lifting: Clocks starts at 15 after the hour. In 15 Mins find 1 Rep Maximal Effort for the following “barbell complex.”
1 Power Clean + 1 Hang Squat Clean + 1 Thruster
-----------
WOD: 10 Minute Ladder - Clock starts at 25 before the hour
3 Clean and Jerk 115/75
3 Chest Slapping Push Ups
6 Clean and Jerk
6 Chest Slapping Push Ups
9 Clean and Jerk
9 Chest Slapping Push Ups
12 ..................
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