Sunday- September 22, 2013

warm-up
450m run 
then...
"Cindy"
5x

EMOM 10
1 snatch (155/105)

Westside 
Dynamic Upper 
9 sets x 3 reps
70% straight weight

-Dumbell Bent Over Rows
4 sets 

-EZ Bar Curls
3 sets

-Tricept Press Downs
3 sets

-Banded Tricept Extentions 
100 reps

ABS

Olympic
Clean&Jerk

-2 x 75%

-2 x 80%

-3x1 @ 85%

OR

Thruster
5 sets x 2 reps  @ 80%