Monday 7/31/17 - Heavy Sumos

July 30, 2017

 

 

 

 

MAIN WOD

 

M-1: Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance

Build to Max

 

M-2: 3-6-9-12 For Time:

Bar Muscle ups

Sumo Deadlift High Pull 135/95#

 

L2: 3-6-9-12 For Time:

Jumping Bar MU (challenging) or C2B or Pull ups

Sumo Deadlift High Pull 115/75#

 

L1: 3-6-9-12 For Time:

Jumping Chest to Bar Pull ups

Sumo Deadlift High Pull 75/55#

 

FITNESS

 

F-1: Overhead Squat

3-3-3-3-3-3-3

 

F-2: AMRAP 9:00

9 Pull ups/Jumping Pull ups/Ring Rows

18 Sumo Deadlift High Pull

 

WEIGHTLIFTING

 

Bike 20 Cal

3 sets:

10 Scap Pull ups

10 Scap Push ups

20 Sidelying Clams

 

Jerk

15x1 EMOM

 

Clean

2 @ 75%

2 @ 80%

1 @ 85%

4x1 @ 87.5%

 

 

 

 

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