Training Plan Wod for Tuesday, September 12th, 2017

Wod with the Class:
For time (14 min cap):
50 Clean & Jerk 135/95, or 55% 1RM
50 Burpees

Gymnastics Conditioning:
4 Rounds:
15 Handstand Push-Ups
15 SandBag Cleans 100/70-lb
15 Medball GHD Sit-Up

4 x 1 Mile Bike* **

*Rest 30 sec. in-between sets
**After all four sets, Rest 5 Minutes and repeat for another 4 sets.

OHS, Strict Press, Weighted Pull-Up, Sumo Deadlift:
2 x 5*

*For each of the lifts, choose a beginning weight between 60-75% 1RM. We are going to be hitting these lifts every day, so don’t get too hung up on weights and percentages. Remember the goals of this program: Train as Heavy as Possible, Train as Often as possible, Train as Fresh as possible.