*1st Annual CVCF Team Intramural Open HERE

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

3 Clean Hip Jump +

3 Tall Power Clean +

3 Tall Jerk

Perform this with an empty barbell and use this as warm-up and positional work.

1b) 6:00 – 16:00 – Every 1:00 x 10 sets:

1 Tempo Clean Pull +

1 Low Hang Power Clean +

1 Split Jerk

Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit.

1c) 17:00 – 22:00 – Every 20 seconds x 15 sets:

1 Power Clean + Push Jerk @ 60-80% of 1RM

If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to their max. 

2) 5 rounds AQAP:

9 Hang Squat Cleans 95/65

12 Shoulder-to-Overhead 95/65

15 Toes-to-bar

Extra Work:

3) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

4) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE