Tuesday, August 26, 2014

1.) SKILL:

Monkey complex x 5

Strict pull up

hip touch right and left

strict toes to bar

hip touch right and left

chest to bar hip touch right and left

toes to ceiling 

hip touch right and left. 

2.) Strength: snatch 

a.) 5 sets of 1 Snatch Pull at 1RM Snatch weight 

b.) 5 sets of 2 Snatch Deads at 1RM Snatch weight 

c.) 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight 

3.)WOD 

Run 1 mile 

50 Wall Balls (20/14)

40 Box jumps (24/20")

30 Burpees

20 Power Snatches, 95/65