WORKOUT OF THE DAY – 3/29/18

By

Comments are off Mar 28, 2018 WOD

Thursday, March 29th 2018

1. Conditioning
AMRAP 15:
30 Lateral Barbell Burpees
100 Double Unders/200 Single Unders
30 Squat Clean Thrusters (115/80) (95/65)

2. Gymnastic Conditioning
5 Rounds of a 1:00 Window:
15 Sit-ups
Max Kipping Handstand Push-ups in time remaining
Rest :30 Seconds between rounds

OLY Class @ 7pm
1. Muscle Clean + Behind the Neck Jerk Balance + Press in Split (3+3+3) x 3
2. Clean Lift Off to Below Knee + Pause Clean (pause in receive for 3 seconds) + Push Jerk+ Jerk (1+1+1+1) x 3 sets. Pick a medium light weight and hit for all 3 sets. This is a long complex, so our focus is on perfect positioning…not load.
3. Clean and jerk: 4×1. Start at the weight you ended with on the complex and move up in weight each set.
4. Snatch Pull at 2” deficit: 5×3
5. Weighted Sit ups 3×25
6. Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)