Wednesday, August 7, 2013

Tall Snatch: 5x3; rest 60 sec. 

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Snatch (squat): 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 60

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High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2 &2X1 @ 90% – rest 2:00

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Behind the Neck Snatch Grip Push Press: 3x5; HAP; rest 60 sec

 

WOD

15-10-5 5 Min Time Cap per set of 15-10-5) 

Thrusters (135/95/65)

Burpees

Rest 5 Minutes; Repeat then Rest 5 Minutes; Repeat. 

 

Or 

Conditioning WOD

 

3 rounds
15x Ball slams (30/20) 
20 m Bear crawl 
15x Burpees 
20 m Walking lunges (ball overhead)
15x GHD back extensions 
10x Burpees