10/28/13 Monday

Performance

A. Every 90 sec for 15min:

Mins 0, 3, 6, 9, and 12; Power Snatch Cluster, 1.1

Mins 1:30, 4:30, 7:30, 10:30, 13:30; CGBP @ 20×1 x 2-3 reps

B. Every 90 sec for 15min:

Mins 0, 3, 6, 9, and 12; Power Clean Cluster, 1.1

Mins 1:30, 4:30, 7:30, 10:30, 13:30; WTD Dip Drop Set Cluster, 1.2.3

C. 10 sets:

6 Kipping HSPU

8 Pull-ups

1 min rest

 

Competition

wod will be posted at gym