10/3/14 Friday

Performance

A. Box Squats; 2 reps x 8 sets, rest 60

*Focus is on starting strength and heel drive… not load

*50-60% 1rm at most.

 

B. Halting Snatch Grip Deadlift + Below knee Power Snatch

*Take 10min to build to a tough set

 

C. For time:

30 Alternate DB Snatches (50/35lb)

15 Strict Pull-ups

20 Alternate DB Snatches

10 Strict Pullups

10 Alternate DB Snatches

5 Strict Pull-ups

 

Competition

Wod will be posted at gym