WOD / Monday, October 1

Strength

Barbell Warm Up

Tall Snatch + Drop Snatch 

3+3 x 3 

Then... 

On a 25:00 Clock

A. Snatch 

75%/4 (80%/2) x 2

85%/2

B. Snatch Pull (100%/2) x 2 

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WOD

For Time:

3 Rounds (12:00 Time Cap) 

10 Hang Snatch (Full) 95/65

400M Run 

10 Handstand Push Ups

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Accessory Work (Optional)

A. Box Jumps as high as possible

5 Reps x 5 Sets

B. Back extensions with barbell

10 Reps x 3 Sets

Beach Muscles

A. GHD Sit Ups

12 Reps x 3 Sets

B. Barbell Curls 

10 Reps x 3 Sets 

C. Dumbbell Bench Press

8 Reps x 4 Sets 

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CFLV Weightlifting

1. Snatch

25 min to work up to a heavy single for the day

2. Clean + Jerk

25 min to work up to a heavy single for the day

3. Front Squat

25 min to work up to a heavy single for the day

Rocco Di Jerlando