5.3

Oly Strength (Snatch)(30 Minutes)
1A.  Block Snatch at Knee, 3 x 2 @ 70%, 3 x 3 @75%
1B.  Deficit Snatch Pull from 2 Inch Riser, 3 x 2 @ 90%, 3 x 2 @ 95%
2.     1 Heaving Snatch Balance + 2 Overhead Squats, 2 x 1+2 @ 65%(OHS), 2 x 1+2 @ 75%

Grunt Work (15 Minutes)
1A. Sled Pulls, slow and HEAVY. 2 Front/2 Back  4 x 50 meters
1B. Prowler Push.   HEAVY                                   4 x 50 meters

2A. Sled Pull - Straight Leg Hamstring Walk       2 x 1
2B. Lunges with 2 Kettle Bells overhead (HAP)  2 x 25 meter

            Straight Leg Hamstring Walks. If still unsure how to  
             do these, ask Ginny.

                 For both sled pulls and prowler pushes, choose a weight that is heavy and 
                 challenging. Do these without stopping.

Stairs (15 Minutes)
1A.  3 flights up, fast feet down 1 x 5 Foot on each step.     10 sec rest
1B.  3 flights up, fast feet down 1 x 5 Every other step.        20 sec rest
1C.  Broad jumps 2 x 5                                                        60-90 sec rest

           

WOD:
Class WOD

Jo/KRose:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU (KRose do 1 MU here)
3 Ring dips with 3 second hold in the bottom of dip

KRose skip stairs if needed for time. Jo, skip grunt work if needed for time.