Tuesday, April 1, 2014

1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec. Keep control of your weigh. 

 2.) 3X3 Snatch Grip BTN Push Press + 3 OHS – heaviest possible, rest 90 sec.

3.) WOD

For 30 minutes, rotate through the following three stations on the minute:

Minute 1 – 50 Meter Sled Push (this should be heavy – 30-45 second effort) sub 20 m sprints w/ weighted vest. 

Minute 2 – tire flips

Minute 3 - Heavy medball cleans (30#s)