Thursday 141113

Week 3 Day 4

A:

10 x 

(Have 2 bars set up)

1 Power Snatch 80%

1 Power Clean and Power Jerk 80%

Rest no longer than 90 sec

B:

6 x 50 m prowler sprints

Super set 2 Heavy TGU

C:

5 x 20 GHD Situps (use 14# ball) 

D:

5 x 20 Reverse Hyper - increase weight

WOD:

Complete 1 Round:

5 Hang Power Snatch 95/65

7 TTB

9 Burpees

Rest 1 min

Then Complete 2 rounds then rest 90 sec, 3 rounds then rest 2 min, 4 rounds then rest 2 min :30 sec, 5 rounds then rest 3 min, 4 rounds then rest 2min :30 sec, 3 rounds then rest 90 sec, 2 rounds then rest 1 min, 1 round

AOD