WOD 7-15-13

WARMUP:

RUN 400 METERS

3 X BEHIND THE NECK PRESS

3 X BEHIND THE NECK JERKS

3 X PUSH PRESS

3 X PUSH JERK

3 X BEHIND THE NECK SPLIT JERK

3 X SPLIT JERK

ALL DONE WITH 45/35#

THEN

BURGENER SNATCH WARMUP 45/35#

STRENGTH:

SPLIT JERKS

5-5-5-5-5

*Each round will be followed by 30 X Double Unders

**Concentrate on doing perfect splits for all 5 reps

***Rest 60-90 sec between complex sets

CONDITIONING:

OHS 135/95#

KNEE 2 ELBOW

21-15-9

*Scale weight until OHS are done PERFECT!!!!!