WOD

Workout of the Day and Specialty Class Programming

wednesday, january 17, 2018

Open Workout 12.3

AMRAP in 18 minutes of:

15 box jumps 24/20

12 push press 115/75

9 t2b

 

POWER HOUR

 

5-5-5

back squat @ 60% of true 1RM

5-5-5 

front squat @55% of true 1RM

3x25 banded good morning

4x30 hollow rocks

7 minute beep test

 

BARBELL ENDURANCE

 

3 sets of:

snatch high pull+hang power snatch+ohs

then,

5 sets of:

power snatch+2 hang squat snatch+3 ohs

then,

7 sets of:

2 TnG power snatch+3 hang squat snatch+5 ohs