20210403

WOD:

Blow

4 MIn. for Max Reps  

400m Run

10 Bar Facing Burpees

Max Shoulder to Overhead 115/85

rest 4 minutes

4 MIn. for Max Reps

400m Run

10 Bar Facing Burpees

Max Snatches 135/95

rest 4 minutes

4 Min. for Max Reps

400m Run

10 Bar Facing Burpees

Max Clean and Jerks 155/105

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Weightlifting:

Every :90 for 10 Rounds

Snatch

1st pull to knee(back to floor) + pull to power position(no extension, and back to floor) + Snatch

*start at 60% of 1rm snatch

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Every :90 for 10 Rounds

Clean and Jerk

1st pull to knee + pull to power position +  Clean

*start at 60% of 1rm clean

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Shoulder to Overhead

2 Push Jerks + Split Jerk

* build to heavy

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At Home:

4 Min. for Max Reps:

400m Run

10 Burpees over Object

Max Shoulder to Overhead

rest 4 minutes

4 Min. for Max Reps

400m Run

10 Burpees over Object

Max Squat snatches

rest 4 minutes

4 MIn. for Max Reps

400m Run

10 Burpees over Object

Max Squat Clean and Jerks

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