Tuesday 6.30.15 Competitor WOD

Explosive Strength

Vertical Jump

**Score total inches
• Stand with your side to a wall
• With your feet flat on the ground, reach the arm closest to the wall as high as possible
• Mark the highest spot you can reach
• From the same standing position, jump and hit the wall at the highest point of your jump


Split Jerk (EMOM for 10min x1 Split Jerk)
**Start at 50% and build to a heavy, from the rack


Clean Blocks (EMOM for 10min, x1)
**Start at 50% and build to a heavy
**Bar at top of knee


3 Rounds
1min Max DB Snatches (55,35)
1min Max K2E
1min Max Back Squats (135,95)
1min Max 10m Sprints
2min Rest
**Back Squats taken from the ground
**Score total reps for each round


10x100m Sprint
**1min rest between each round