Friday, August 22, 2013

.

Clean & Jerk (squat): 

2X1@75%

2X1@80%

2X1@ 85%

2X1@90%

2X1@85%

4X1@75% – rest 30-60

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Split Jerk (from rack): 3x5; work from light to heavy (not max) set; 60 sec rest

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One Leg Deadlifts w Kettle Bell: 3x10 (10 each leg); 60 sec rest

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GHD Sit Ups: 3x15; rest 60 sec

 

WOD:

5 min Tabata air squats; recover, then:

 

   15 min AMRAP

    5 KB swings (1.5/1)   (use HAP)

    50 M sprint

    10 Dips​​