Wednesday 18DEC2013

Mobilize

Strength:

EMOM x 5 min: 

2 Power Snatch + 2 OHS (both power snatch completed first) @ 60%

5 Burpees

Rest 5 min

EMOM x 5 min

2 Power Clean + 2 Power Jerk (both power clean completed first) @ 60% 

5/3 Deadhang Pullups

Strength:

FS/BS: 2/4 x 4 sets @ 80% of FS Max

WOD:

4x1k Row, All out effort on every row or 4 X 800 Run, rest 2:1 per effort