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WOD
1A) Clean + 3 Front Squats, 4X2
Rest 90 seconds
2A) Strict Pullups 4X6-10
Rest 90 seconds
3) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run
Competition Training
1) Max Competition Total
3 Attempts at Snatch
3 Attempts at Clean & Jerk
Competition Style Rules and Resting
2) Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets
3) Good Mornings 3X6-8 reps @ 3011
Rest as needed
2:00 rests?
2-3 min after any weight changes. 1 minute if you are making another attempt at a missed weight. (that’s why you often see people go up 1 kg after a miss).