WOD Tue Nov 26

Skill

On the 2:00 x 5 Sets:
1 "3-Pause" Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
-build to technical loads in the 5 sets

Work

“Snack Bar”

3 Rounds:
1200/1000m Bike
10 Power Cleans @ 155/105
500/400m Row
10 Push Jerks @ 155/105

CompTrain

0:00 - 5:00
Handstand Floater Practice

5:00 - 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups

10:00 - 15:00
5 Strict Toes to Bar
10 Pausing Hip Extensions

15:00 - 20:00
3 Inchworms
3 Pausing Ring Rows

7am E-Fit

Bench Press: 2 sets of 20-30 @ weight + half the number of reps @ half the weight

Strict Press: 2 sets of 20-30 @ weight + half the number of reps @ half the weight

Tabata: 1) bike/row 2) plank (4-ways) 3) dead bugs/ hold