Sunday- August 4, 2013

warm up

450m run

then...

3 chest to bar

7 hand release push ups

10 jump squats

3x

EMOM 10

2 Power Snatch (155lbs/105lbs)

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

80% straight weight

Bent Over Rows

3 sets

Hammer Curls

3 sets

ABS

Olympic

4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75%