Wednesday, July 17, 2013

1.) Tall Snatch: 5x3, (light enough to go fast); rest 60 sec.

2.) Snatch (squat): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for sets through 90%, rest 30 seconds for final set

3.) High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

4.) Snatch Grip Shoulder Press: 3x5; medium weight; from standing; rest 60 sec

WOD:
"Annie's" mean sister "Fannie"

50 double unders
Then
50-40-30-20-10
Ghd sit ups
Weighted db lunges in meters (30/20)
Then
50 double unders