WOD – 25 July

Tuesday 25 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (12 mins max):

  •       Good mornings (2 x 10, note weight in journal) – 5 minutes
  •       Start as a group (for time) – 6-5-4-3-2-1 snatch and 1-2-3-4-5-6 OHS run as a couplet using 75% of 1RM snatch (eg, 6-1 then 5-2 then 4-3 etc)

WOD (Complete the following three times; 12 minutes total)
·       R1 (90 seconds) – 9 deadlifts + 9 TTB

  •       R2 (90 seconds) – 6 power cleans +  6 TTB
  •       R3 (60 seconds) – 3 snatches (any) + 3 TTB

 

Athletes should choose weight based on snatch. Target no less than 80%-90% of your 1RM.

 

You may not work beyond the prescribed time for any given round (reduce weight and/or reduce assistance reps). Run in two heats or partner up if necessary.

 

Cashout (as a group): 40 burpees for time

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