Competitor WODs August Week 1

Competitor WODs August Week 1 SWOD Hang Clean: 2 @ 60%, 2 @ 70%, 3×2 @ 80% Jerk: 2 @ 60%, 2 @ 70%, 2×2 @ 80% Back Squat 3RM; 4×3 @ 90% of 3RM   MetCon 3 Sets: Max HSPU 400M Sprints 2min Rest between sets   Day 2 A.  DL @ 60% of 1 RM x thin bands; 3 reps, rest 45 seconds x 7 sets B.  1 arm KB Bench Press x 8 rest 90 seconds 9 minute amrap; 85% power clean x4 muscle up x4 -rest 3 minutes- 15-12-9-6-3 Slam Balls ring dips T2B -rest as needed- 50 unbroken double unders OverHead Plate Carry (45/25) – 50 meters AFAP x3 for time Day 3 Warm up 10 meter handstand walk x 3 triple unders x 10 x 3 TGU x 1/side x 3 Butterfly pull up x 5-8 x 3 then SWOD A.  Snatch balance ; 1-2 reps x 6 sets, rest 2 minutes *perfect form B.  OHS @ 23X1, build to a 2 RM @ this tempo over 6 attempts, rest 90 seconds bt. efforts , must do 2 lifts unbroken @ each weight C.  Butterfly pull ups; 10-15 UB x 4 , rest 45 seconds +