Lifting:
A. 15 Minutes to find a 3 Rep Snatch
B. 15 Minutes to find a 2 Rep Heavy Clean & Jerk
*This means perform a rep then immediately do another, drop the bar from the top
**For the two 15 Minute segments, DO NOT go over the 15 minutes. Once you have warmed up, the clock starts. This is to get you used to having to work under a time constraint. Yes, it might not be as heavy as you could go with more time or rest but that is not the goal
WOD: Partner Chipper
40 Deadlifts 275#/185#
80 C2B
40 Front Squats 185#/135#
80 GHD Sit-ups
40 Shoulder to Overhead 135#/95#
80 Pull-ups (Chin-over)
40 M Front Rack Walking Lunge 135#/95# (each partner completes)
*One Partner Works the other rests, except for the lunge
Today I did Mike "Dork" Kennedy hero WOD. This was a good one. Weight did not seem to heavy, however, still have a slight hip injury or some sort so I am trying to avoid any heavy squatting.
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