-Warm up-
10 Minutes:
400 meter run
5 Minutes:
9-6-3
Kettlebell Swings
Toes-to-bar
Push-ups
Kettlebell Swings
Toes-to-bar
Push-ups
-Weightlifting-
5 Rounds of:
1 Power Snatch + 2 Full Snatch
Rounds 1, 2 at 65%
Rounds 3, 4, and 5 at 70%
Complete on a 2 minute clock.
-Conditioning-
Complete the following every 2 minutes for 5 rounds:
200 meter run
5 hang power cleans, 185/125
-Strength-
Back Squat:
Complete 3 sets of 8 reps at 70%.
Complete on a 3 minute clock.
5 Rounds of:
1 Power Snatch + 2 Full Snatch
Rounds 1, 2 at 65%
Rounds 3, 4, and 5 at 70%
Complete on a 2 minute clock.
-Conditioning-
Complete the following every 2 minutes for 5 rounds:
200 meter run
5 hang power cleans, 185/125
-Strength-
Back Squat:
Complete 3 sets of 8 reps at 70%.
Complete on a 3 minute clock.
-Cool Down-
400 meter walk
400 meter walk
Post all results to SugarWOD.
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