WOD and Weekly Preview: Monday, June 30, 2014

Test Week II ... what, you thought we were done?

WELCOME TO WEIGHTLIFTING TEST WEEK

(A) Soft Tissue Work (3 min)

(B) GymNASTY mobility

(C) Clean and Jerk Drills (7 min)

(D) Snatch Drills (7 min)

(E) 3-5 Sets of the Complex (10 min):

1 Hang Power Snatch + 1 Hang Squat Snatch @ 50-70% of 1RM

(F) 3-5 Sets of the Complex (10 min):

1 Hang Snatch + 1 Snatch @ 60-80% of 1RM Snatch

(G) Kill Your Goat (or 500m Row Sprint Make Up ... must do if missed last week)

Goats today are

  • Double Unders
  • Handstands
  • Strict/Lipping Handstand Push Ups

500m Row Sprint Make-Up

  • Row 3-500m, starting at a casual pace, finishing at about 70-85% intensity
  • Rest 3 minutes
  • Row 500m for time

Quarter 3, Week 1, Test Week 2: Weightlifting Week