Thursday, May 21

Warm-up

Row 400 meters

10 push-ups wide grip

10 push-ups narrow grip

10 pull-ups

10 ring dips

10 toes to bar

Practice muscle-ups

Burgener warm-up with Snatch grip

 

Oly Lift Technique and Wendler

Power Snatch – In 7 minutes, work up to a 1 RM

 

Bench 5×75%, 3×85%, 1×95% + reps

 

WOD

For time:

Run 400

2 wall overs

30 push-ups

3 Rope climbs

Run 400

2 Wall overs

20 push-ups

2 rope climbs

Run 400

2 Wall overs

10 push-ups

1 rope climb

 

L1- rope climb/wall over and push-up mods

L2- Rx’d

L3- Legless rope climb

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