Thursday-August 2, 2012

warm up

100m row/run

10 ab mats

4x

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Olympic

snatch complex

power snatch + OHS + full snatch + snatch balance

5 sets x 2 reps (1 complex = 1 rep)

H.A.P = Heavy As Possible

Westside

Bench

8 sets x 3 reps

EMOM- 50% + 20 lbs of chain

Endurance

200m run 

2 minutes rest

4 rounds

AMRAP 25

• 5 clean grip power snatch (75lbs/45lbs)

• 7 burpee box jump squats (20")

• 9 pass throughs

• 21 double unders

• 8 spidermans (elbow must touch to be Rx)

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