Monday 3/27/17 - Open Recovery

March 27, 2017

 

MAIN WOD

M-1: Split Jerk

5-5-5, 3x5

 

M-2: 3 Rounds For Time:

30 Pushups

15 Toes-to-Bar

10 Power Snatch 115#/75#

--TIMECAP: 14:00--

 

L2: 3 Rounds For Time:

30 Modified Pushups

15 Hanging Leg Raises

10 Power Snatch 75#/55#

--TIMECAP: 14:00--

 

L1: 3 Rounds For Time:

30 Modified Pushups

15 Tuck Ups

10 Power Snatch 45#/35#

--TIMECAP: 14:00--

 

FITNESS CLASS

F-1: Split jerk

Build to a Heavy Set of 2

 

F-2: 14:00 AMRAP

30 Push Ups

15 Toes to Bar → Hanging Leg Raises → Tuck Ups

20 DB Snatches. Alt (10 Each Arm)

 

WEIGHTLIFTING

Hang Snatch 12x1 EMOM

Start at 70%, work to heavy single

 

Snatch 3 position Lift off

5x1 @ 100%