Tue – 07/23/2013


 

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WOD

Extra A) Strict Pull-Ups 6XMax Reps
Rest 90 seconds

1) Push Press + Push Jerk + Split Jerk 5X1
Rest 2 minutes. 

2) Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings (24/16 kg)
200 Meter Run

Competition Training

1) Front Squat – 3@75%, 2@80%, 1@85%,3@ 80%, 2@85%, 1@90%
Rest 2-3 minutes between sets.

2) High Hang Snatch + Snatch 6X1
Stop and reset for the snatch from the floor. Rest as needed between sets.

3) Back Squat, 5@65-70%, 3@75-80%, 1@85-90%
Rest 2-3 minutes. Do NOT go over 90%

4) Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%