120427 Friday

Strength/Skill Development

Following warm up complete 3 sets of the following complex:

Power clean+Hang squat clean+ 3 front squats.

Rest 2 minutes b/w sets. Increase weight as able each set.

Or if you have not been in class this week:

Strength Testing

A. 1 attempt max rep deadhang supinated grip chin ups @ 3010

B. 1 attempt max rep strict bar dips @ 3010

C. Build to a max split squat @ 3010 x 8 reps. Or if unsure if lunge squat is minimum of 30lbs (per hand) x 8 then determine present lunge squat for 8 reps.

WOD

Complete TWO rotations of the following with the goal of completing more work at each station the second time through the rotation.

AMRAP in 2 min @ 80-90% of:

Squat snatch x 5 (NTE 75/45lbs)

Ring row x 10

Within a 2 minute period complete 1 minute of rowing at conversation pace.

AMRAP in 2 min @ 80-90% of:

Toes to bar x 5

Box jump x 10 (NTE 20/16″ work rebound off ground)

Within a 2 minute period complete a 200m run at conversation pace.

AMRAP in 2 min @ 80-90% of:

KB sumo deadlift high pull x 10 (NTE 1.5/1 pood)

Bear crawl 60 ft (30′ forwards, 30′ backwards. Every 30′ counts as 1 point)

Within a 2 min period complete 1 minute of jump rope practice.

Note best weight for Pwr clean/FS combo and total reps/points in each of the three 2 min AMRAPs for the recorded as Rnd1/Rnd 2.