Friday 6.12.15 Competitor WOD

Coach Daniel

Explosive Strength

Warm-up

• Split Jumps (complete during dynamic warm up)
• x10 Depth Jumps into Broad Jump
• Single Leg Jumps

Strength

EMOM for 10min x2 Power Snatches
**At 10min mark find 1RM Hang Snatch in 5min

WOD

“Going Down For Real”
On a continuous running clock complete:
0:00 – 10:00min
1600m Run
Max Power Cleans (135,95)
–3min Rest–
13:00 – 20:00min
800m Run
Max Power Snatches (115,75)
–3min Rest–
23:00 – 27:00min
400mRun
Max Thrusters (95,65)
**Score total reps

$ Out

4 x Max Unbroken Strict Toes to Bar