7/3/13 Wednesday

Performance

A.  Hang Power Clean Complex (high Hang + Above knee); 1 rep each movement x 6 sets, 
Rest as needed *You may build in load if posture and technique is there

B. 
Front Squat
Wave Load; 3-2-1-3-2-1, rest 2-3min

C. 
Three rounds for time of:

20 Kettlebell Swings (24/16 kg)

200m Run

10 Pull-Ups

 

Competition

Wod will be posted at gym