2016-03-09 WOD

WARM
std warmup
3 rounds
{
10 wallball 14#
5 burpees
}
clean drills

MAIN

A. Clean & Jerk ladder (was a snatch ladder but I'm staying off that angle of shoulder movement)
{
5 full Clean & push jerk 95#
4 full Clean & push jerk 105#

3 full Clean & push jerk 115#

2 full Clean & push jerk 135#

1 full Clean & push jerk 155#

wait 2 min, then

1 full Clean & push jerk 155#

2 full Clean & push jerk 135#

3 full Clean & push jerk 115#

4 full Clean & push jerk 105#

5 full Clean & push jerk 95#

}

B. 800m run

time: 3:24

I added

C. pullup work

{

5 strict C2B pullup

2x3 Behind-the-neck pullup

}

D. Lever work. 3 rounds:

{

1 Tuck Front Lever, slowly extending leg

2 Tuck Back Lever, ~3second hold (first time I was able to hold this off the ground for a while)

}