Tuesday, August 20, 2013

Strength:

1.)  2 Position Snatch (squat): 7x1; (floor/high hang); 60 sec rest

2.) 2 Position Clean (squat):                                  (floor/high hang) 

7x1 60 sec rest

3.) C2B Weighted Pull Ups (TEMPO): 5x3, HAP: up quickly, 3 count pause with chin over the bar, and 3 count descent; rest 60 sec.

4.) Good Mornings: 3x10; heavy as possible; rest 60 sec

STRENGTH WOD:

10 min AMRAP

 5 Ground to OH (115/85lbs)

10 burpee box jumps (30/24")

Conditioning WOD:

A.) Find 1 RM squat clean

B.) 20 min AMRAP

15 Ground to OH (85/55lbs)

10 burpees

 5 squat box jumps (30/24")