Monday 141117

Week 4 Day 1

Main:

3 RM Front Squat

Then 90% For Max Reps

Assistance:

A:

Find a Max for the following complex: Power Snatch + High Hang Snatch  - work on proficiency 

B:

5 x 25 Russian Swings ( sumo stance) 70#/53#

C:

10 min HEAVY Sled drags walking forward 40 m and backward 40m

WOD:

15 WallBalls 20/14

10 burpees

5 Power Clean 155/105

200m ROW

For Time

rest 3 min

Repeat 7 x

Finisher:

10 Min Assault max distance

AOD