Snatch – Heavy Single; 75% of that x 1 x 5; 1 min rest between sets
Clean & Jerk – Heavy Single; 75% of that x 1 x 5; 1 min rest between sets
Pause Back Squat – work up to a heavy triple; 3 sec pause in bottom; NO BOUNCING
Good Morning (straight knee) – 3 x 8; approx 20-25% of Back Squat weight
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, hit a foam roller and some stretching in order to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from a previous post. This is also a great time to gain a leaderboard spot!
Goat Day – What is your weakness? This is your opportunity to hit those weak gymnastic areas (muscle-ups, handstands, pistols) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.