WOD: Thursday, May 8, 2014

(A) 3 Minutes Soft Tissue and Athlete Specific Moblity Work with Rollers, LaX Ball, Bands

(B) GymNASTY Mobility Warm-Up

(C) Barbell Drills: Clean and Jerk

(D) Barbell Drills: Snatch

(E) 6-10 Rounds of Snatch Complex:

  • Hang Power Snatch
  • Hang Snatch
  • 2x Overhead Squats
  • Add 5-10 pounds each round

(F-1) Performance

Grace
30 Clean and Jerks for time @ 135/95

(F-2) Lean Machine

Grace
30 Clean and Jerks for time @ weight that will allow sub 4 minute time
then 1K Row

(F-3) SWOL

4 Rounds for time of
5 C&J 135/95
3 Thrusters 135/95

Chris. So Strong! Illustration by his daughter, Isabella