Strength
1a) 4X5 3 Stop Snatch Pulls – heavy but perfect. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week. DEMO VIDEO
All done with 135lbs
0:00; 1:30; 3:00; 4:30
*4 minutes to set bar for Front Squat
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible. (#1,2: 225# and 3-5: 205#)
8:00; 9:00; 10:00; 11:00; 12:00
BB Gymnastics
Front Squats10×1 heavy but not maximal w/ 30 sec rest between sets (205#)
Conditioning
Buy in: 50 Double Unders
4 Rounds
25, Kettlebell Swings 61lbs
25, Strict press 45lbs
Cash out: 50 Double Unders
11:19 Rx
Post WOD Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1b) 3X20 UB GHD Situps – rest 60 sec.
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