Thursday November 5th- IWT
Oly Work: Pick your lift for the IWT ground to overhead(snatch, cluster, clean and jerk) and work up to something Heavy (not trying to max) and complete 3×1 at that heavy weight, no misses!
WOD: 3 Rounds- rest 2 min between rounds
Buy In Each Round: 2 Consecutive SPRINT Suicides (5m, 10m 15m, 20m)
5x Ground to Overhead(snatch, cluster, clean and jerk) @ 65%
:30sec Max Step Ups (20”)
Rest 1 min
Max Burpees in 1 min 🙂
Post Work: Cool down row at conversational pace. Prone Cobra, Scorpions, Pigeon Stretch.