Tuesday- September 23, 2014

warm-up

450m run

then…

"Cindy"

EMOM 20

3 thrusters (135lbs/95)

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Westside 

Dynamic Effort Lower

-Box Squat

15" Box (women 14")

Texas Squat Bar 

60% + bands

8 sets x 2 reps

-Free Squats

1 set x 3 reps

-Sumo Speed Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-Bad Mornings 

2 sets x 20 reps

-GHR's 

3 sets x 20 reps 

-Reverse Hypers 

1 set x 35 reps 

-ABS

HYBRID

Dynamic Effort Lower

then…

-Snatch & Clean&Jerk

*off 2 mats

*Work up to 88%

3 sets x 1 rep @88%