13 June 2015 13 June 2015
Saturday 13 June 2015 '13 June 2015'

Open gym 0900
WOD 1030

1. Warm-up Level 2
30 cal row
30 GHD sit-ups
2. Strength
Squat clean 5×3 @80% – Drop and reset each rep, split jerk final rep.
3. Met-Con
in teams of two with a running clock
buy in
50 double unders
20 toes to bar
then
AMRAP 12 minutes
5 power snatch 135/95
5 OHS
10 box jumps
then
50 double unders
20 toes to bar

1. Warm-up Level 1
20 cal row
20 GHD sit-ups
2. Strength
Squat clean 5×3 @80% – Drop and reset each rep, split jerk final rep.
3. Met-Con
in teams of two with a running clock
buy in
50 double unders
20 toes to bar
then
AMRAP 12 minutes
5 power snatch 115/75
5 OHS
10 box jumps
then
50 double unders
20 toes to bar

1. Warm-up Base
20 cal row
20 sit-ups
2. Strength
Squat clean 5×3 @80% – Drop and reset each rep, split jerk final rep.
3. Met-Con
in teams of two with a running clock
buy in
100 double unders
20 Knee ups
then
AMRAP 12 minutes
5 power snatch 75/45
5 OHS
10 box jumps
then
100 double unders
20 knee ups

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