11/25/13 Monday

Performance

A. Power Snatch, 1 rep every 30 sec for 10 minutes

*If technique is there you may build (in 5lb increments) as you go

B. Power Clean and Split Jerk, 1 rep every 30 sec for 10 minutes

*If technique is there you may build (in 5lb increments) as you go

C1. Front Rack KB Walking Lunges @ 10X0, 15/leg x 3 sets, 1:30 min

C2. Rope Climbs, 1rep x 3 sets, 1:30 min

 

EXTRA

C3. Strict Ring Dips @ 20X0, AMRAP x 3 sets, 1:30 min

 

Competition

Wod will be posted at gym