Saturday 27 June 2015

Strength/Skill
Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, heavy single
Back Squat – 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
Muscle Up Progression

Partner WOD 1: 
7 Thrusters
7 Muscle ups (sub burpee pull ups)
100 meter run
7 Rounds for time
one partner completes movement while other rests then tags in.

REST `10 MINUTES

Partner WOD 2: 
200 Double Unders (350 singles)
100 Burpees
75 KB Swings
55 Wall Balls
45 Pull ups
For Time*

*Every time a partner breaks rep count, they run 400 meters while other partner continues rep scheme.

Record time completed and total meters spent running.

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