Renegade WOD for thursday

Have a nice rest Day? Hope so because were hitting the ground running tomorrow. Personally I went to bed Tuesday night very glad that Wednesday was a rest day but by 5 o'clock Wed I was getting antsy for  a work out , which is in my opinion a good sign for the end of the rest day, I resisted the urge however. All I did all day was stretch between classes, no skill work, no small metcon, no little jog to "get the blood flowing" just rested, I hope you did too.

Tomorrows work out has a lot of varied strength work, which is definitely the focus of this first phase of training. Even Most of our "Conditioning" work is carries, pushes, and pulls, the metcons will be enough to maintain our engines in the varied time domains but the focus is on gross Strength and power for now. There are two way to approach this work, the first is the way that I choose to do it. I do my strength work and much of the carries and and extra work in the morning usually around 10 am, then I go home and eat lunch and come back around 1  or 2 to do the rest of it. This allows me to rest and heat each and every part of the work out with as much intensity as possible reaping maximum awards. For many of youthis is not possible and you have to get it all in 1 90 min to 2 hour  session this also is a viable option just make sure you are well fueled and have enough energy to make it through the session with a good amount of intensity.

Dynamic Warm up( CF Class)
then 3 Rounds
Barbell warm up add weight each round ( if you were here Wednesday then work up to the same or lighter weight ) (CF Class)

snatch 60%/3 70%/3 80%/3)2 (renegade)

Clean + Jerk 60%/2+2 70%/2+2 80%/2+2)2 (renegade)

Front Squats ( CF Class 5x 2 Heavy)
60%/3 70%/3)2 80%/2)2  (renegade)

Stone carry 2x50 yrd rest 60sec 115#/ 95# ( renegade)

Paced box jumps (renegade)
set a metronome to 40BPM and do box jumps on the 4 count ( jump up on the 1 and down on the 3 ) for 1 minute
do 2 rounds with 30 sec rest

Met Con ( CF Class)
5 RFT
12 OHS (95/65)
20-40-20 shuttle run


^" No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. "- Hebrews 12:11