Wednesday 15Oct13
Fitness
A. OHS Work – 10-12 Minutes
B. Strict Press 5×2, rest 60-90
C. 4 Rounds
250m Row
20 KB Swings (1.5/1)
15 Push Ups
Performance
A. Snatch Balance 6×2, rest 60 secs
B. Snatch 3×3 – all singles @75% of 1rm
C. Buy In: 30 HR Push Ups
then…
5 Rounds:
12 Pull Ups
8 Box Jumps (30/24)
4 Power Snatch (135/95)