September 18, 2013

Double day today:

Main:

3 position snatch:  60%, 65%, 70%, 75%
Snatch Pulls: 90% x 3 reps x 5 sets
Snatch push press: 80% x 5 x 5

Wod:
3 rounds
12 CTB
12 Burpees

Double:

100 dubs
5 Snatch
80 dubs
4 snatch
70 dubs
3 snatch
60 dubs
2 snatch
50 dubs
1 snatch
Post loads and increase load for snatch
Does this as fast as possible

3 x 500 m row sprints for time

AOD