Wednesday, July 10, 2013

1.) Snatch High Pull: 5x3, (same weight all 5 sets); rest 60 sec.

2.) Snatch (squat): 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for sets through 90%, rest 30 seconds for the final set

3.) High Bar Back Squat: 1X8@65%, 1X5@70%, 2X5@75%, 1X3@80% – rest 2:00

4.) Push Press: 5x3; heavy as possible; rest 60 sec

5.) GHD Sit Ups: 3x25; rest 60 sec


WOD
21-15-9
Box jump (30/24)
Bench press @ 75% 1RM
GHD sit ups
Run 400 m after each set