10/30/15 Friday

Performance

A. Every 2min for 12min (6 sets):

3-Position Snatch (high hang.mid-thigh.above knee)

*If mechanics are good build as you go to a tough complex

 

B1. Seated Alternate DB Shoulder Press (Seesaw press); 8-10/arm x 3 sets, rest 30sec

B2. Band pull-aparts; 30 fast reps x 3 sets, rest 1min

 

C. Four sets for times of:

Run 400 Meters

12 Alternate DB snatches

Rest 90 seconds

 

Competition

Wod will be posted at gym