September 25, 2013

Warm up:

 lower back and hips and hammies

Main:

Hang snatch - 75% x 2 x 5 
Hang clean - 75% x 2 x 5
Heaving snatch balance - 4 x 3 using working weight

WOD:

15-12-9
DB snatch
30 walking lunges each set
15-12-9
db snatch
30 walking lunges each set
Then buy out with 500m
For time

If you need to make up work then do it as a double day
AOD