Competitor WOD Week 2

Competitor WOD Week 2 Day #1 Power 1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec. Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees). 2a) 3X5 Push Press – heaviest possible, rest 60 sec. 2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. Strength 1) HBBS 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.   Conditioning 5 rounds for total reps of: 1 min. to complete 5 Power Cleans @ 155/105# -with the remainder of the minute complete ME Split Jerks @ 155/105# 1 min. ME Burpees   Day #2 Power 1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec. Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). 2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec. 2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec. Skill/Midline 1a) 3XME TTB – rest 60 sec. 1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec. Conditioning 3 rounds for total working time of: Run 400m 25 Wall Balls 20/14# *Rest 1 minute after the first round, and rest 2 minutes after the second round.   Day #3 Strength 1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. DEMO VIDEO 1b) 5X3 Bench Press @ 70% – rest 60 sec. Conditioning For time: Run 800m 30 Muscle-Ups (or 40 Chest to Bar PullUps + 20 Ring Dips) Run 800m   Day #4 Power 1) 15 minutes to establish a 1RM Clean and Jerk. Strength Front Squats: 5X3 @ 75% Conditioning Score to beat – Jessica Estrada: 268 reps. 3 rounds for total reps of: 1 min ME Front Squats 135/95# 1 min ME HSPU 1 min ME KBS 24/16kg 1 min ME Pull-ups *Rest 1 minute after each round.]]>

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