Thursday June 19th

All Levels

A. Skill- Wall Climbs

B. For time
600m run
10 HSPU
20 Box jumps 24/20
30 Pull ups
40 Wall Balls 20/14
30 V ups
20 Thrusters 75/55

Advanced/Competition

A. Skill- Hollow Snaps

B.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Monday.
Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.
C.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday
E.
Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds
OPTIONAL
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.
Five sets of:
Run 600 Meters @ 85-90% effort
Walk 200 Meters

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Mobility WOD