7/15/13 Monday

Performance

A.  In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B. 3-Position Power Snatch (high hang, above knee, floor); 1 rep x 6 sets, rest as needed

*build each set if speed and mechanics are there

C. 
Back Squat @ 30×1; 
5 reps @ 65-70% (of 1RM), 3 reps @ 75-80%, 1 rep @ 85-90%

Rest 2-3 minutes between sets.

D. 
Every two minutes, for 10 minutes (5 sets):

Back Squat x 4 reps @ 85% of 1-RM

 

Competition

wod will be posted at gym