11/17 WOD: New Competition Class

18
Nov

11/17 WOD: New Competition Class

Oly Class

1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean and Jerk.

Group

With a partner complete as many rounds as possible in 20 minutes:

  • 3 squat clean thrusters (135/95)
  • 6 barbell rows
  • 9 box jumps (24/20)
  • 12 deadlifts (135/95)
  • 15 mountain climbers

Competitor WOD

a)5X3 1 Snatch Grip Push Press + 2 OHS – heaviest possible, rest 60 sec.
b) 5X3 Hi-Hang Flat-Footed Snatch Hi-Pull + 1 Snatch (full squat) – heaviest possible,

9-7-5 of:
OH walking lunge 155/105lbs
Bar Muscle-Ups (or double CTB pullups)
Row 300m

Core
3X15 UB GHD Situps – rest 60 sec.