11/10/14 Monday
Performance
A. Power Clean (pause at end of first pull) + Hang Clean + Jerk
-In 10min build as far as technique allows
B1. Banded Gd Mornings @ 30×1; 6-8 reps, rest 20sec
B2. GHD Back Extensions (rounded back) @ 3021; 6-8 reps x 4 sets, rest 2min
+
For time
-1,000m Row
4 rounds of:
9 Front Squats (from floor), 115/85
9 C2B Pull-Ups
9 KBS, 53/35
Competition
Wod will be posted at gym