9.22.16

snatch

warm up

coach picks

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Skill/Strength

6 sets

1 power clean

1 squat clean

2 split jerks

(increase weight)

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WOD

FOR TIME

3 rounds

200 m farmers carry 53’s and 35’s

10 sandbag over the shoulders

10 sandbag squats

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Cool down: 200 m walk

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Extra Credit: Snatch Grip RDL

5 x 3 @ + 10 lb of 1 RM Snatch

5.17.16

destroyed workout

Warm up:

coach picks

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Mobility:

shoulders

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WOD:

5 rounds for time:

1 clean (full) 155/105

3 push press 155/105

5 split jerk 155/105

7 C2B

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Cool down: 

200 m walk 

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Extra Credit: 

25 goblet squats