Thursday- September 25, 2014

warm-up

450m run

then…

5 knee jumps 

6 spider-mans

10 pass throughs

4x 

WOD 

Complete Five Rounds for Time of,

12 Deadlifts (135lbs/95lbs)

9 Hang Power Cleans

30 Squats

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Olympic

-Full Snatch 

2 sets x 1 rep @ 80%

2 sets x 1 rep @ 85%

3 sets x 2 reps @ 90%

-Clean & Jerk 

2 sets x 1 rep @ 80%

2 sets x 1 rep @85%

3 sets x 2 reps @90%