Wednesday 2/4/15.... Open Athlete WOD - "Macho Man"

2015 REGIONAL & OPEN ATHLETES
1. Snatch
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance
D. Quickly work up to a banded Snatch pull – loop a resistance band around the bar and stand on it.

2. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135#)

*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

3. Gymnastics Benchmark
75 C2B Pull ups for time

or ....this one:

1. Squat

Back 5x5

 2. Conditioning

 5 rounds for time:

10 front squats

50 double unders

12 handstand push ups

15 toes to bar