12/26/13 Thursday

Performance

A. 3-Position Squat Snatch (High hang, above knee, Below knee): 3 reps x 5 sets, rest 1min

*moderate load technique based

B. Behind neck Split Jerk; 3 reps x 5 sets, rest 1min

*moderate load, technique based

C. 1 set @ 85-90% effort:

1min Bsq (115/85lbs)

1min rest

1min DU’s

1min rest

1min Air squats

1min rest

1min Du’s

1min rest

1min Fsq (115/85lbs)

1min rest

1min Du’s

1min rest

1min Air squat

1min rest

1min Du’s

1min rest

1min OHS (45/35)

1min rest

1min Du’s

1min rest

1min Air Squat

1min rest

1min Du’s

 

Competition

Wod will be posted at gym