160621

Welp, I’m an idiot and apparently scheduled the last 3 posts for next month. So… I guess I’ll be posting daily to make sure things work.

All the more reason for you guys to join way over a THOUSAND of your closest friends and follow one of our programs on WodFollow.com.


WOD 160621:

BBG

1) Every 1:30 for 6:00 (5 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute.

2) Rest 3:00 after #1, then take 2-3 attempts at a max for the complex: 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk – with no time constraint

Strength

Front Squat:

Every 2:00 for 12:00 (7 total sets) reps of – 2/4/1/8/1/4/2

*Use 95% of your 5rm for all sets. If you don’t know your 5rm you can predict using this: Predictive Calculator.

Conditioning

20:00 AMRAP of:

20 Power Snatches 95/65#
30 TTB
40 Calorie Row