1. Power Snatch 65%, 3 x 4
2A. Power Clean 65%, 3 x 4
2B. Power Jerk 65%, 3 x 4
3. Snatch High Pull 70%, 5 x3
Speed
Hill Day
1. 6 Hill Rectangles (40-50 meters uphill, 10-15 meters across) 45 seconds rest
one Hill Rectangle is 3/4 speed sprint uphill 40 meters, jog across hill 10 meters, jog downhill 40
meters, sprint back to the start, rest 45 seconds
2. 6 x 40 full speed uphill sprints (race someone), rest as needed (90 to 120 seconds)
3. Lunge with a heavy sandbag for 100 meters, not for time
Grunt Work
So... I love Outlaw's WOD today, so that is the Grunt Work. Do at your leisure (or as 1.6...Jo)
4 rounds for time of:
5 Back Squats @ 250/165#
10 KB Push Press @ 24/16kg (1 KB each hand)
150′ Prowler Shuttle Push @ 2 45lb plates/ 1 45lb plate
The Prowler Shuttle Push should be performed using the high handles to push 75′ down, and the low handles to push 75′ back. The Prowler weights displayed are including the weight of the Prowler.
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