WOD 130717 Part II
Strength
1) 12 minutes to work to a max Snatch for the day, then:
EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.
2) 12 minutes to work to a max Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.
Strength 2
1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.
Snatch Max 155#, EMOM @ 135#
Clean and Jerk Max 205#, EMOM at 165#
Weighted Strict Pullups - 35#, 35#, 45#, 55#
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.
Snatch Max 155#, EMOM @ 135#
Clean and Jerk Max 205#, EMOM at 165#
Weighted Strict Pullups - 35#, 35#, 45#, 55#
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