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WOD - Friday, 6/8/2018

Snatch, Clean & Jerk 1RMs.

Its the moment you've all been waiting for...

 

WU.
With an empty bar or PVC
3 Hang snatch pulls
3 Hang power snatches
3 Snatch Balances
3 OHS
3 Snatches (mid-shin)
x 3

A. Strength: Snatch (17:00)
Find a new 1RM

WU2:
With an empty bar (In lifting station)
2 Hang Cleans
2 Jerks
2 Cleans
2 Jerks
x 2

If 2 partners on a bar, 1 partner a round

B. Strength: Clean and Jerk (17:00)
Find a new 1RM

Extra Credit:
“I Dare You”
21-15-9
Cal row
Cal Bike
Burpees to Plate (4” 1x45# (Black plates))

We’re testing both the Snatch and the C&J on the same day for two reasons. Firstly, many Oly/strength programs test multiple lifts on the same day. Secondly, and more importantly, we will be re-launching the Coney Island Weightlifting Barbell Club (CIWLBBC) next monday (6/11). This way, anyone interested in the program will already have their numbers ready to go.

Call/text us if you have any questions or want to sign up!

I made the extra Credit extra conditioner-y for the people still looking to breathe hard after the 2 strengths.
 

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