Monday 4/3/17 - Quads Oh-ver Bar

April 3, 2017

 

 

MAIN WOD

M-1: Clean + Hang Clean + Jerk

3-3-3, 3x3

 

M-2: 4 Rounds For Time:

7 Front Squats, 245#/165# 

14 Burpees, Lateral Jump Over Bar

TIME CAP: 10:00

 

L2: 4 Rounds For Time:

7 Front Squats 75% of 1RM Front Squat

14 Burpees, Lateral Jump Over Bar

TIME CAP: 10:00

 

L2: 4 Rounds For Time:

7 Front Squats 75% of 1RM Front Squat

14 Burpees

TIME CAP: 10:00

 

FITNESS CLASS

F-1: Hang Clean

3-3-3-3-3

 

F-2: 4 Rounds For Time:

14 Calorie Row

14 Burpees over Rower

TIME CAP 16:00

 

F-3: 80 Sit Ups for Time

 

WEIGHTLIFTING

Snatch Balance

3x2, add weight, 3x2, add weight, 3x2

Start at 65-75%

 

Snatch 8x2 Every 90s

 

Snach mid liftoff + Snatch Pull

5x2