September 4, 2013

Warmup:

Do not pass up stretching. It is extremely important so do not forget.

Main:

30 min max distance row

rest 5 min

20 min max distance row

rest 5 min

10 min max distance row

Doubled up:

Power clean + Hang clean + Squat Jerk:  1+1+2 x 4 using up to 65% of you best clean (focus on jerk trans.)

Snatch push press: 3 x 3 @ 65% of best snatch

EMOM x 8:

5 2 for 1 wall balls then 1 power snatch starting at 50% then 55%, 60%, 65%, 70%, 75%, 80%, 85%