WOD 4/15

Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
Bar Warm-up (Bar up to 95 lbs):
2 Rounds
3 Hip Power Snatches
3 Hang Power Snatches
3 SDL + Hang Power Snatch (Add Weights)

A. Power Snatch Cluster x1.1.1.1.1 x 3 Rest :30 b/t Reps 2:00 b/t sets
*appx. 75% – 80% – 85%, Goal is no misses
*Recorded Best Snatch Cluster Weight w/no misses

B. 6 Rounds
On a 3:00 clock:
300 M Run @ 90% effort
3 Unbroken Strict Pull-ups
*Rest remainder of time
*Record best Pull-up Weight

Level 1 – Conditioning Week
(Test Day)
MQ: x6x4 include Lunges

 Strength:
A1. KB Deadlift x8x4
A2. KB or DB Push Press x8x4
A3. Ring Row x8x4
*Work to a challenging weight on all exercises except Ring Rows and KB Deadlifts, Move through quickly appx :30 rest b/t exercises

Skill:
Rowing

Workout (Test):
3 Rounds
500 M Row
Rest 3:00
*Record Best Time

The Mindset of an Olympian
*Post thoughts to comments

“Before you can win, you have believe you are worthy.” – Mike Dikta