November 18, 2013

Warmup:

3 x 500m row (building up speed)

Hypers 3 x 20 using lighter weight

Oly:

Hang snatch: 73% x 2 x 2, 73% x 2 x 2       

Jerk: 82% x 2 x 4 

Main: 

1 Rm HiGH bar back squat ( narrow stance and ass to ankles)

Assistance:

Block Clean pulls: 80%  x 5 x 5       

EMOM:

Back squat: 60% x 2 x 8     

Super set 

Kb clean and press x 3 (53/35)

Abs:

GHD sit ups 3 x 25    

WOD:

EMOM x 20

Run 100 m 

4 burpees

AOD