Friday 5-22-14

 In WODs

Warm Up

Barbell Complex
15 min. – build up to WOD weight for cleans and jerks
Deadlift
Power Clean
Front Squat
Squat Clean
Push Jerk
Split Jerk

Skills

Squat Cleans
Jerks

WOD

“Santora”
Three rounds for reps of:
155/105 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/165 pound Deadlifts, 1 minute
Burpees, 1 minute
155/105 pound Jerks, 1 minute
Rest 1 minute

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3 Rounds for reps:

1 minute squats

1 minute 20′ shuttle sprints

1 minute Broad jumps

1 minute Burpees

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