Snatch, Clean Complex + 3RFT Quadruplet

Warmup

  • 400 Meter Run or 500 Meter Row
  • 3 rounds:
    • 5 Push-ups
    • 7 Sit-ups
    • 9 Squats
  • 1:00 PVC Pass Throughs
  • 1:00 Alternating Spidermans
  • Barbell Warmup w/ empty bar
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

Strength

Good Mornings – 4 rounds, start with 45lb bar, increase weight over 4 rounds to 95lb

Snatch – 50% 1RM X 3, 60% 1RM X 3, 70% 1RM X 2

Clean Complex = Clean+Front Squat+Jerk – 50% 1RM X 2+2+2, 60% 1RM X 2+2+2, 70% 1RM X 2+2+2

WOD

3 Rounds for time

  • 10 Close Grip Pushups
  • 15 Dumbbell Bent Over Rows, each (50/35)
  • 20 Strict Presses (empty barbell)
  • 25 Banded Pull Aparts
  • 30 Sit-Ups