Thursday, June 25

Warm-up

Run 400 meters (10 squats every 100 meters)

10 push-ups wide grip

10 push-ups narrow grip

4 trips up and over the walls

10 PVC pipe pass throughs

10 OHS with PVC pipe

Burgener warm-up with Snatch grip

 

Oly Lift Technique

1 High Hang Power Snatch + 1 OHS

3 with empty bar

3×50% of Snatch

2×65%

1×75%

 

WOD

For time:

Row 2,000 meters

50 wall-ball shots

Row 1,000 meters

35 wall-ball shots

Row 500 meters

20 wall-ball shots

 

L1- Choose weight

L2 and L3- 20lb/14lb

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