Wednesday-August 15, 2012

Thats 512.6 lbs at 206.8 lbs!!! DAMN!!!

warm up

200m run

1 minute rest

3x

then...

4 cossacks 

10 frog hops

8 pause squat jumps

3x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW

Westside

Bar Dips, weighted

6 sets x 3 reps

H.A.P- Heavy As Possible

Olympic

Snatch from blocks (knee)

(%) x (reps) x (sets)

70% x 1

75% x 1 x 6

Running

150 sprint

1:30 rest

8x

EMOM 5

2 power cleans

EMOM 5

2 hang cleans

EMOM 5

2 squat cleans

*no rest between EMOMs

*athletes choose weight, should be heavy as possible