Monday, October 13, 2014

Warm up:

50 double unders

VTW

Shoulder ROM

Caterpillar

3 rounds not for time:

200 m run 

10 push press empty bar

10 front squat empty bar

10 sit ups

STRENGTH:

1.) Clean & Jerk 

empty bar

40%

60%

5 x 2 @ 80% of 5RM

2.) Back squat 

Empty bar

40%

60%

5 x 3 @ 80% of last weeks weight 

WOD

15 minute AMRAP

5 x 10 meter shuttle touches

10 K2E

20 kb snatches alt arms (40/25#)