Apparently the 1 day pass to Yellowstone comes with absolutely no connectivity to the outside world. It was awesome. Anyways… back to business.

WOD

Extra) Hang Clean plus Jerk – 12 minutes to work up to a heavy double

1) Hang Snatch (below the knee) – 12 minutes to work up to a heavy double

2) 6 Minute AMRAP of:
6 Thrusters (115/75)
9 Pull-Ups
12 Box Jumps (24/20)

Mobility) Banded Hamstring Stretch (up, out, over) – 1 min each position on both legs

Competition Training

1) Two sets, not for time, of:
10-15 Meter Handstand Walk
3-4 Bridge-Ups w/ 10 second holds
12 V-Ups
10-15 UB Ring Dips w/ 2 sec hold (thubs out)
10-15 Strict C2B Pullups

2) Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

3) 2 Rounds for time:
25 Chest-to-Bar Pull-Ups
35 Kettlebell Swings (24kg/16kg)
45 Double-Unders

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