WOD: Thursday, June 12, 2014

(A) GymNASTY Warm-Up

(B) Barbell Drills

  • Snatch
  • Clean
  • Press & Push Press
  • Power, Push, & Split Jerk

(C) 7-10 Sets of 3High Hang Cleans

  • Start @ 50% of 1RM
  • Increase weight by 5-10 pounds each set

(D) 5x5 Pause Front Squat

  • Start @ last weight cleaned in (C)
  • Increase weight by 5-10 pounds each set

(E) 10x10/Side Kettlebell Rows

(F) Tabata (20s ON, 10s OFF for 4 minutes)

Alternating rounds of

  • Russian Plate Sit Ups
  • Forearm Plank Hold

Chad. Hand Stand Push Ups. Photo by Rafael Vega