MONDAY

WOD

LEVEL 1

A.) 4x5 Overhead Squats

B.) 10min to Find a heavy single Clean & Push Jerk

C.) AMRAP 5 minutes of:

Clean & Push Jerk @70-75% of heavy single (or 75kg/50kg if your % is heavier than

D.) Glute/Hammie Stretches with band

LEVEL 2

A.) 5x Snatch + Hang Snatch + Snatch Balance

Notes for Snatch work:

Pause at the hang, above knee for 2 seconds

Work on staying in the exact same spot all 3 reps.

B.) Every 90sec x5:

1 Clean & Jerk @75-80%

Attempt thruster jerks with this load or clean, reset hands and dip straight away, then jerk.

C.) "Open WOD 11.3"

AMRAP 5 minutes of:

Clean (75kg/50kg)

Jerk (75kg/50kg)

D.) Glute/Hammie Stretches with band