Day 14 Se 13/14

May 9th, 2013

WOD

1. 3 attempts to establish a 1RM Snatch.

2. 3 attempts to establish a 1RM Clean & Jerk.

Notes: Treat this like a meet. Warmup to a few heavy singles, including your opener, then plan your attempts wisely. Do not just guess at your lifts. DO NOT allow yourself more than 3 attempts of each lift.

3. Back Squat (High Bar) 2-2-2-2-2. Rest as needed between sets.

Start with close to your 2rm for the first set and then reduce the weight by 5kg for every set.

Notes: Your “near” 2RM should be a difficult first rep and a VERY difficult second rep. Do not miss, but do not cut yourself short. Try to get to your “near” 2RM with no more than 5 sets.

4. For time.

4 Deficit HSPU 4″/3″
12 Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Power Cleans 185/120#

Travel WOD: For Time

4 Deficit HSPU 4″/3″
12 Burpees (Touch a door frame or monkey bars 6″ above your out stretched fingers)
8 Deficit HSPU 4″/3″
8 Burpees (Touch a door frame or monkey bars 6″ above your out stretched fingers)
12 Deficit HSPU 4″/3″
4 Burpees (Touch a door frame or monkey bars 6″ above your out stretched fingers)
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Burpees (Touch a door frame or monkey bars 6″ above your out stretched fingers)
8 Deficit HSPU 4″/3″
8 Burpees (Touch a door frame or monkey bars 6″ above your out stretched fingers)
4 Deficit HSPU 4″/3″
12 Burpees (Touch a door frame or monkey bars 6″ above your out stretched fingers)

Giddy UP!