Workout of the Day

Friday 150529 - Experienced

A1. Weighted Pull-ups 5×5
Scale up to chest to bar strict weighted pull-ups if possible.
A2. Barbell Half Squat Jumps 5×5

Alternate between pull ups and jump squats, rest as needed. After warming up without a barbell, use sub-maximal loading (<35% of your 1 RM Back Squat) on your half squat jumps

B. Push Press 5×3
Your goal is to match or increase the weight you used on 5/18.

Click here for a preview of Saturday’s Experienced classes.

Friday 150529 - Competition

Warm up: DIY

Skill Work is 8 minute EMOM:
odd minutes – Strict HSPU AMRAP in 30 seconds
even minutes – 
Double Under AMRAP in 30 seconds

A. Work up to a heavy clean in 20 minutes.

B. For time:
15 muscle-ups (Master’s: Chest to Bar Pull ups)
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 165 lb.)
1 squat clean (265 / 175 lb.)

Scale the heaviest load to 70-75 percent of your max squat clean. Scale remaining weights based on this weight.

Click here for a preview of tomorrow’s Competition class.

This Week's Olympic Weightlifting WOD

Wednesday 5/27
A. Snatch + Snatch from Below the Knee 4×1+2, 4×1+1
B. Snatch 4×1

Thursday 5/28
A. Clean + Jerk 4×2+2, 4×1+1
B. Clean Pull 4×3

Sunday 5/31
A. Back Squat 5×3
B. From High Blocks, Snatch Pull + Snatch 7×2+1