11/11/13 Monday

Performance

A. Every 90 sec for 12min (4 sets):

Mins 0, 3, 6, and 9; Above Knee Hang Power Snatch Cluster, 1.1

*practice getting under the bar in a 1/2 squat, not jumping your feet wider, go lighter to make this happen

Mins 1:30, 4:30, 7:30, and 10:30; Bench Press x 1 rep

 

B. Every 90 sec for 12min (4 sets):

Mins 0, 3, 6, and 9; Above knee hang Power Clean Cluster, 1.1

*practice getting under the bar in a 1/2 squat, not jumping your feet wider, go lighter to make this happen

Mins 1:30, 4:30, 7:30, 10:30; Flat Bench @ 20X0, AMRAP @ 135/95lb

 

C. 10,9,8,7,6,5,4,3,2,1 for time:

Unbroken HSPU

Unbroken Pull-Ups

 

–Or—

6,5,4,3,2,1 For Time:

Wall Walks

Pull-Ups

 

Competition

Wod will be posted at gym