Wednesday, August 21, 2013

Strength:

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

2.) Snatch (squat): 

2X1@80%

2X1@85%

2X1@90%

2X1@95%

2X1@90%

4X1@80% – rest 30-60

3.)High Bar Back Squat: 20 Minutes       to get 1RM

4.)Behind the neck from the rack

Snatch Grip Push Press + OHS: 5x1; HAP; rest 60 sec; (1 Rep = 5 presses + 1 OHS with 3 second hold in bottom)

 

Strength WOD for time:

A.)  2 rounds of:

      5 pull ups 

     10 ring push ups

     10 m death march

-then-

B.) 15 Hang Power Snatches

       (135/95lbs- Adv)

       (95/65- Int)

       (65/45- Beg)

-then-

 Repeat A.)

Conditioning WOD:

A.) Find 1RM overhead squat

B.) 3 rounds for time: 

  Row 20 calories

  5 Pull ups 

 10 Deficit push ups

 10m Death march 

  Run 400m