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7
Sep

Saturday 090812

Link of the Day albany gym

This Week's Mobility

 

Warm-Up:

Group Dynamic

 

WOD:

I. 3 Sets:

5 Tough Touch-n'-Go Deadlifts

7 Box Jumps (24/20)

15 Burpees

*Rest walk 3:30 between sets

II. 3 Attempts:

Max FLR

 

Competitors:

Part 1:

I. Power Clean x 1/Split Jerk x 3; rest 1 minute x 5 – build per set so last set somewhat tough

II. Push Press x 3 – EMOM – 8 minutes from rack – 80% effort

III. Touch-n'-Go Clean and Jerk – 10->1 unbroken for time – 45% 1RM

 

Rest 6+ hours

 

Part 2:

I. 3 sets:

3 Tough Power Snatches TnG

6 Burpees AFAP

AirDyne 15 sec all out

Rest walk 3:30 between sets

II. 3 sets:

5 Tough TnG Deadlifts

7 Box Jumps AFAP – choose height to have high turnover speed

AirDyne 15 seconds all out

Rest walk 3:30 b/t sets

III. 3 sets:

AirDyne 20 seconds all out

Rest 2:40 between sets

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