WOD

5×3 heaving snatch balance

(click on the link, that’s what it’s there for)

then…

4 rounds for TOTAL working time:

– 100m sprint
– 15 C2B Pull-ups
– 50 Double-Unders

*Rest 2 minutes

Technique: Clean & Jerk

Advanced/Intermediate:

– 10 min to build to a 1RM Clean & Jerk

Intermediate/Beginner:

– build up heavy concentrating on form

then…

for time:

A. 2 push press + 1 push jerk + 1 split jerk; x 5 rest 2-3 min

B. With a 3 minute running clock run 200m then in the remaining time:

– power snatches (75/45)

– burpee box jumps (24/20)

– double unders

– handstand push-ups

*rest 3 minutes between rounds

20 rep back squat (try and increase at least 5lb from last week’s)

For time:

– 50 KB Cleans (from ground) (1.5/1pood)
– 25 C2B Pull-ups
– 50 KB Snatch (from swing)
– 25 Burpees

Snatch pull-unders 3-3-3-3-3

then…

“Michael”

Three rounds for time of:

– Run 800 meters

– 50 Back Extensions

– 50 Sit-ups

12 min AMRAP:

3 Hang Power Cleans (185/115)

6 Box Jumps (24/20)

9 Toes2Bar

12 HR Push-ups

then…

500 m row x 2

OR

1 min on AD

OR

30 GHD sit-ups & back extensions

2 reps Front Squat + 1 rep Jerk; rest 3 min x 4 (building in weight depending on form)

then…

21-15-9 reps for time of:

– Front squat (95/65)

– Push Press

– 100 m run

AMRAP in 12 mins:

1 Power Snatch (115/75)
1 Bar Jumping Burpee
1 Pull Up
2 PS/ 2 BJB/ 2 PU, 3/3/3, 4/4/4, 5/5/5…

then…

May Challenge pt. II