Wed Feb 4 2015 – Comp Group

Wed Feb 4 2015 – Comp Group

Time to do something other then shoveling snow.

Warm up

2x

10 Burpees

20 sec Bar Hold

10 KB Snatches

Gym Length KB overhead

1 Rope Climb

then

100 Double Unders

 

Olympic Lifting

Snatch Complex

 

1 Position 1 Snatch

1 Position 2 Snatch

3 OH Squats

 

Clean and Jerk Complex

 

1 Squat Clean

1 Front Squat

1 Power Jerk

1 Split Jerk

 

WOD “Partner ”

 

100 Wall Ball “Partner style”

100 KB

80 Shoulder to Overhead 115/85

80 Situp

60 Hang Cleans 115/85

60 Hand Release Push ups

40 Deadlifts 115/85

40 Box Jump Overs

20 HSPU

20 Cal Row “10 each”

 

*All movements expect the partner WB’s are one person working at a time

CFC - Author

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