Thu 6 June 2013

Quickie in the Garage

Hang power snatch
3r x 20 - 40 - 50, 5s x 3r 60, 3 x 65 - 70.
3s x 5r x 50.

BB complex, go for heaviest
Power clean
Full clean
Push press
Push jerk
40 - 60 - 70 - 80 - 90 - 100 - 105(F on the push press)

WOD
3 rounds for time:
500m row
15 pull up
15 atomic sit up
15 OH squat @ 50 kg

Time: 14:40. Really smoked the core stability quickly. First round was just under four minutes, the other two were about 5:20. Fun WOD.