WOD26022020

💢 Warm Up:

A. Tabata any machine @ increased intensity

B. Mobility

Shoulder and wrist

💢 Weightlifting

A. Snatch Pull + Power Snatch + Hang Power Snatch 75%

Every 45s x 12 Rounds

B. Power clean + jerk @ 85%

Every 1-minutes x 10 Rounds

💢 Gymnastics

A. Skill/Conditioning

4 Strict rope pull ups

1 to 2 Rope Climbs

Every 2-minutes x 5 Rounds

💢 Conditioning

2 Rounds

30 Power snatch 95/65lbs

30/22 Cal AB

1:1 Rest B/Round

Time cap : 15-minutes

💬 Note:

⭕️ For the power snatch : Aim For Unbroken Reps or break down to 2 to 3 sets max, Otherwise reduce the weight to 75/55lbs ⭕️ Assault Bike : Sustainable pace

⭕️ Go all out towards the last 20-30 seconds of each round.

Extra work: (Optional)

💢 Strength sessions

A. Rotate for 4 Rounds , Every 3-minutes

8 Box squat @heavy

30M Sled push @sprint

5 Ball slam

B. Banded Bench Press

4 sets, 8 reps

C. 100 push ups

💢 Core :

A. Banded Bird Dog

3 Sets , 10/Side

B. Russian Twist

5 Rounds

45s On : 15s Off