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Thursday May 3rd

2
May

Thursday May 3rd

1200M Partner row.. switch every 200
Grab a bar. Go over Hang Power Cleans
Do 10 every minute for 2 minutes as a class
Go over Push jerk
Do 10 every minute for 20 minutes

Review the Deadlift

Strength DEAD LIFT (en espanol – pesos muertos)
(Use 90 percent of your 1 rep max, the same number you used last week, the percentages are just higher)
5×40%
5×50%
3X60%
3×80%
3X85%
AMRAP at 90%

The following wod should be a sprint for everyone! GO GO GO GO. The run and time cap shorten for the second wod.

WOD  1
7 Minute Amrap (sclaling to pick a weight you can barely go unbroken with)
5 deadlifts 135/95 for all
5 Hang Power cleans
5 Push jerks
Run 200m

REST 3 MINUTES
Wod 2- 5 minutes
5 push jerks 135/95
5 hang power cleans
5 deadlifts
Run 100m

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