WOD 6/2/17

We will be transitioning from our Strength Cycle to a Power Cycle (Olympic Lifting focus) for the next 3 weeks. We will be practicing the Olympic Lifts 3-4 times a week and lifting heavy 2 times a week with MetCons for conditioning. Our focus will be on form and technique not necessarily how heavy, how fast, or how many times we can fail at lifting in the Snatch or Clean + Jerk. This should help you become more comfortable with these movements. 

PreClass Work:
Foam Roll - Upper back, Lats, Quads, Calves
Stretch - Couch, Knee to Wall, Wall Slides, Worlds Greatest
WarmUp4

3 Rounds NFT:
5 Push Press, Build
5 Power Cleans
5 Squat Cleans
:20 HSH

A) Shoulder Press 1RM

Then,
Push Press 3x3 @110% above 1RM
2min Rest BTW Rounds

B) 4 Rounds:
20 GHD Situps
100m 1/2 BW Farmers Carry
10 Squat Cleans

C) Extra Credit:
1-mile run

RX+ (135/95)
RX (115/85)
SC (95/65, ABMAT SitUps)