Tuesday, January 22

It's time to build the engine.

1.  "Jake the Snake"
15-10-5
Muscle ups
Squat Clean Thruster, 135/95

2.  Snatch
6 x 3, OTM at 70%

3.  Clean and Jerk
6 x 3, OTM at 70%

4.  Front Squat
6x3, OTM, across at 70% - from the ground, no rack.

5.  Burner
3 RFT:
8 Wall balls, 30/20
8 TTB
8 DB Push Press, 45/30
8 Jumping Split Squats  - Every jump counts as 1 rep.  Back knee must touch the ground.  Must get full extension in the air.

 

Jumping Split Squats Demo Video

Daily WODLisa Ray4 Comments