Competition WOD Week 2

A. 1 1/4 back squat, 2.2.2.2, rest 2 minutes. B. Hang squat snatch – 5.4.3.2.1, rest 3 minutes. C. 3 minutes for Max Rep pistols Metcon 5 rounds for time 30 calories on AD 10 box jumps, 30/24″ 10 CTB pull ups Cash out every 30 seconds do 2 Wall Walks x 6 minutes Day 2 A.1 Snatch grip DL, 5 x 2-3, rest 10 sec. w/ 3 sec. eccentric lower B Clean – 6 singles @ 75-90% of 1 RM, all perfect. C. HSPU 5 x 60sec AMRAP D.1 Weighted Dip 3 x 10, rest 60 seconds D.2 T2B – 3 x 15, rest 60 seconds Day 3 For time: 60 Burpees 20 Double-Unders 40 OH Walking Lunges (steps) 95/65 40 Burpees 40 Double-Unders 40 OH Walking Lunges (steps) 95/65 20 Burpees 60 Double-Unders Day 4 Test: Max effort box jump x 3 attempts in 6 minutes (bring shin guards) Strength WOD A. Bench press; 5.4.3.2.1 B. EMoM x 12 minutes odd = 2 TGU even = 20 sec. kb swing *Heavy WOD (workout of the day) 4X800m Run* – Rest 1:1]]>