Saturday-August 24, 1013

warm-up

450m run

then...

5 knees to elbow

10 OHS

8 pass throughs

5x

In 15 minutes complete...

2 rounds of "Cindy"

1 power snatch (135lbs/95lbs)

2 rounds of "Cindy"

2 power snatch

2 rounds of  "Cindy"

3 power snatch

etc, etc, etc

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Sumo Deadlift + Bands

Front Squat

3 sets x 5 reps (225lbs/155lbs)

*weight taken from floor

Snatch Pulls @ 110%

5 sets x 1-2 reps

GHRs

3 sets

Reverse Hypers

3 sets

ABS