Monday, July 8, 2013

Strength:
1.) Snatch (squat): 3 attempts to get 1RM
2.) Clean (squat) & Jerk: 3 attempts to get 1RM
3.) Front Squat: Every 30 seconds for 7 Minutes; 1 @ 85%


WOD:
3 rounds for time:
15 OH squats (95/65lbs)
10 K2E
5 Muscle Ups
Intermediate: sub 3 C2B/3 ring dips.
Beginners: sub 5 ring rows/5 ring or matador dips w/ bands.