7/5/13 Friday

Performance

A. 
EMOM for 10min:

1 Halting Snatch Deadlift + 1 Hang Clean (above knee)

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%

*Keep the focus on good speed, footwork and perfect mechanics.

 

B. 
EMOM for 10min:

Hang Clean (above knee) + Split Jerk

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%

*Keep the focus on good speed, footwork and perfect mechanics.

 

C. 
 Airdyne, 12 sec ALL OUT x 10 sets, 90 sec rest

 

Competition

Wod will be posted at gym