Saturday- September 20, 2014

warm-up

450m run

then...

"Cindy"

For Time:

50 wall ball shots (20lbs/14lbs)

30 cleans (155lbs/105lbs)

15 muscle ups (bar or ring)

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Westside

Max Effort Lower

-Box Squat

Men- 14" Box SSB
Women- 13" Box Texas Squat Bar 

Heavy Bands 

-Free Squats 
1 set x 3 reps
*same weight as last time

-Sumo Pulls

Max reps @78%

-Conventional Pulls

5 sets x 1 rep @78%

-Bad Mornings

4 sets x 8 reps

H.A.P.

-GHR's 
3 sets x 15 reps
then…
Weighted

3 sets x 5 reps

-Reverse Hypers 

2 sets x 25 reps

HYBRID

Max Effort

then...

-Power Snatch, Snatch, then Overhead Squat 

3 sets x 1 reps @70%

-Power Clean, Clean, Front Squat, Jerk

3 sets x 1 reps @70%

Optional
KB Box Deads/Squats