wod 4/9/12

  Try and complete 2 or more hours from regular training.  


15 rounds of 100 meter sprint with equal parts walking rest(so if 100 meters takes you 30 sec you then walk for 30 sec before you sprint again) 


O-lift


Snatch: 1x2 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
Clean & Jerk: 1x2 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
Clean pull - 100% (of clean) x 3 x 5
2x4 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec. (Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.)

Wod #1"DT"

Five rounds of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

Wod # 2 10 minutes EMOTM

5 bar muscle ups(5 is your goal you may scale down or use band)

AP-500 meter row (go for a PR)