Sep 12, 2011

Posted: September 12, 2011 in Wod
Tags: , ,

Strength

1) 15 minutes to find a 1rm Power Snatch, then: 2 Reps @ 90% & 2 Reps @ 80% – rest 60 sec.

 2) 3 Tempo Hi-Bar Back Squats EMOM for 5 minutes @ 275lbs

 Notes: 3 counts down, bounce out of the hole, explode up. Concentrate on initiating the movements by breaking the knees first and dropping hips straight to ankles.

 Conditioning

5 rounds for time of:

7 HSPU

7 Hang Squat Snatches @ 135lbs

35 Double-Unders

 Midline

 3×10 Strict T2B – rest 90 sec

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