*1st Annual CVCF Team Intramural Open HERE

WOD:

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

3 Clean Pull w/Pause +

1 Halting Hi-Hang Squat Clean +

1 Tall Jerk

Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the bottom of the dip for the Hi-Hang Squat Clean.

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

1 Clean Pull w/Pause +

1 Clean w/Pause in Catch +

1 Halting Split Jerk

Reset on the floor between each rep. Build as heavy as deemed fit.

1c) 17:00 – 22:00 – Every 30 seconds x 10 sets:

1 Clean Pull +

1 Hi-Hang Power Clean +

1 Push Jerk

Pick a fixed weight that you can maintain for all 10 sets.

2) AQAP:

21 Power Snatch 95/65

30 Wall Balls 20/14

15 Power Snatch 95/65

30 Wall Balls 20/14

9 Power Snatch 95/65

Scale as needed.

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Load as heavy as deemed fit. Perform all reps on 1 side before switching to the other.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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