Sunday-August 25, 2013

warm-up

450m run

then...

3 pull-ups

10 pass throughs

10 OHS

5x

EMOM 12

power snatch (175lbs/125lbs)

*DBAP

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

70% straight weight

Bent Over Rows

4 sets

EZ Bar Curls

3 sets

Triceps Press Downs

4 sets

ABS

Olympic

Clean & Jerk

5 sets x 1 rep

80%

or

Thruster

5 sets x 1 rep

90%