10.14.13 "Daft"

SWOD:

Jerks (hold 3 sec in split) - 5x3@75% of your 1RM

Press - 4x5@50% of your 1RM jerk

MU/MU Progression - 4x8

-Coach Casey

3 Rds for reps:

1 min DB Push press

1 min DB snatch (may switch hands)

1 min box jumps

1 min sit ups

1 min T2B

1 min rest

Advanced Adapted from The Outlaw Way:

BBG

1) 15 minutes to establish a 1RM Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.

3a) 4X2 Snatch 1st Pulls @ 125% + (of max Snatch) – rest 60 sec.
3b) 4X5 SN Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

Conditioning

4 rounds for total working time of:

Row 500m
15 Target Burpees 6″
40 Double-Unders

Rest 1:1

-the doll