11/6/15 Friday

Performance

A. Every 90sec for 12min (8 sets):

High Hang Power Snatch + mid-thigh Power Snatch + above knee Power Snatch

*1-2 second pause at all receiving positions

 

B1. Dumbbell Bench Press @ 30X0; 8-10 reps x 3 sets, rest 45sec

B2. Ring Row @ 3111; 8-10 x 3 sets, rest 45

 

C. Four sets for max reps of:

Against a 3 minute running clock, complete:

Row 500 meters

Toes to Bar x Max Reps in remaining time

Rest 3 minutes

 

Competition

Wod will be posted at gym