Tuesday, July 9, 2013

Strength:

1.) Snatch from Blocks (squat): at the hip; 7x1; heavy but maintain form– rest 60

2.) Clean & Jerk from Blocks (squat): at the hip; 7x1; same

3.) Weighted Pull Ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec. Sub 3x30 negatives

4.) GH Raises: 3x10; rest 60 sec; weighted if possible; use bands if have to




WOD
For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls (20/14lbs)(attempt as many as possible UB)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB)

Rest 2:00-

3:00 ME Wall Balls (20/14lbs)(attempt as many as possible UB)

2:00 ME Double-Unders