WOD

12/04/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Strict Press & OHS
4 x 4-4 (work to a heavy set)
Segment Snatches
4 x 3 (work to a heavy set)
Snatch
65% x 2 x 5 OTM, 75% x 2 x 4 OTM, 85% x 1 x 3 OTM
Clean & Jerk
60% x 3, 70% x 3, 80% x 3, 90% x 1
Tempo Squats (1/0/3/1)
70% x 4 x 4
Snatch High Pulls
95% x 3, 100, x 3, 105% x 3 x 2
Kb single arm upright rows
3 x 8 (each arm) #TBD
Glute Ham Raises
3 x 5
Evil Wheel
3 x 15

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