August 13, 2013
1) Work up to a 1RM Back Squat
2) 2 position snatch (1″ above knee then ground)
Set 1: 60%
Set 2: 65%
Set 3 – 5: 70 – 75%
3) Complete as many rounds as possible in 20 minutes of
Walk 100m with barbell on back (225/115lb)
Complete 2 ground to over head
Weight should be around 80% 1RM C&J
A) Row 3 minutes- 792 m
B) Jerk Balance 85#, 95#/ 105#, 110#, 115#, 115#
C) 2 Position Snatch: 65#/ 70#/ 75#, 85#, 85#
D) WOD (AMRAP 115# bb carry on back + 2 ground to overhead): 8.5 rounds with 115# first 5 rounds, then I scaled to 105#. I only walked around the inside of the gym one and a half times for the bb walk.