Tuesday, June 25, 2013

Strength:
1. Snatch from Blocks (squat): below knee; 7x1; heavy but maintain form
2. Clean & Jerk from Blocks (squat): below knee; 7x1; heavy but maintain form
3. Strict Pull Ups: 3x10; rest 60 sec
4. GH Raises: 3x8; rest 60 sec; weighted if possible; use bands if have to

4 ROUNDS:
Max Reps 1 minute Strict Toes to Bar
(Sub K2E or K2C)
Rest 1 minute between rounds


THEN


WOD
Three rounds 1 minute each station:
Box Jump (24/20")
Push-press (95/65lbs)
Kb swings(1.5/1pd)
Front squats(95/65lbs)
Wall ball sit ups(20/14lbs)
1 minute rest