Tuesday March 8th WOD

Warm up:  Warm up:  8 minute EMOM

-Even minutes:  40 second jump rope

-Odd minutes:  4 Curtis P’s 45/35 (sub training bar)

 

LV. A & B Strength:  Clean and jerk

-20 minutes to establish a 1RM of:

-1 Hang Power clean

-1 Front squat

-1 Split jerk

 

LV. C Strength:  Clean and jerk technique

-10 minutes (light to moderate weight)

-1 Hang Power clean

-1 Push jerk

 

LV. C Strength:  Front Squat

-15 minutes to establish a 1RM

 

LV. A Conditioning:  For time

-15 Thrusters 95/65

-9 Ring Muscle ups

-12 Thrusters

-6 Ring Muscle ups

-9 Thrusters

-3 Ring Muscle ups

 

LV. B and C Conditioning:  3 rounds

-30 DU’s 1:3 for singles

-12 Thrusters  75/55 or 65/45

-8 Burpees over the bar

Nick ProhaskaComment