May 6, 2015
STRENGTH: Strict Press + Break Bonus,
Complete 50 x STRICT press, every time you break, run 200 m
WOD: AMRAP 12:00
4 x push press
8 x back squats
12 x box jumps
OLYMPIC LIFTING
Mins 0 – 2: 10 Pull Ups + Snatch Complex, rest remaining
Mins 2 – 4: 10 Push Ups + Clean Complex, rest remaining
Mins 4 – 6: 10 Pull Ups + Snatch Complex, rest remaining
Mins 6 – 8: 10 Push Ups + Clean Complex, rest remaining
Mins 8 – 10: 10 Pull Ups + Snatch Complex, rest remaining
Mins 10-12: 10 Push Ups + Clean Complex, rest remaining
*Snatch complex = 1 x high hang power snatch + 2 x power snatch
**Clean and jerk complex=1 x high hang power clean + 2 x power cleans
(use same weight for both complexes)
WOD: 7 min AMRAP
7 x ball slams
7 x toes to bar