October 18, 2013

Warm up:

Sled drag for 7 min alternating

Light hypers 4x15

Ghd back ext 4x10

Main:

EMOM: Speed Front Squat 60% x 2 x 12 with chains Speed Sumo DL 60% x 3 x 9 with bands  

Oly:

3-position snatch 75% x 3 sets  

Snatch pull - 95% x 5 x 5  

Snatch push press - 75% x 5 x 5   

Assistance/ core:

Weighted sit-up - 3 x 10  

Superset with...

Hypers 3xheavy

WOD: 

30 burpee muscle ups for time 

AOD