Tuesday, July 30, 2013

Strength:
1.) snatch from the blocks (power) 5x2

2.) clean and jerk from the blocks (power)
5x2

3.) weighted pull ups-tempo (up fast 5
second descent) 5x5

4.) Good mornings 3x12; rest 60 seconds

WOD:
4 rounds for time:
24 split jumps (alt legs)
16 kb swings (24/16kg)
8 strict ring pull ups (rings touch chest at finish of pull.)

Cashout: deficit hspus