12/18/13 Wednesday

Performance

A. Squat Snatch + Snatch Balance @ 75% RM; 1.1 x 10 sets, rest 1min

*For most of you the load will be lighter then 75%. Goal is speed under bar with proper receiving position.

B. Push Jerk + Split Jerk; 1.1 x 10 sets, rest 1min

C. 5 sets @ 85-90%:

:30 sec OHS (45/35)

:30 sec rest

:30 sec Du’s

:30 sec rest

:30 sec Air Squats

:30 sec rest

:30 sec Du’s

 

Competition

Wod will be posted at gym