Saturday- November 01, 2014

warm-up

450m run 

then...

sit-up "Cindy"

AMARAP 10

10 clean & jerks (135lbs/95lbs)

10 burpees 

10 squat clean & jerks (135lbs/95lbs)

10 burpees 

10 power snatches (135lbs/95lbs)

10 burpees

10 full snatches (135lbs/95lbs)

10 burpees 

*all of the above equals 1 round 

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Westside 

-Anderson Front Squat Warm Up

then...

-Anderson Back Squat Max

-Free Squat 

1 set x 3 reps 

-Sumo Pulls 

5 ascending singles with bands 

-Cambered Bar Free Squat 

-GHRs

5 sets 

-Reverse Hypers 

2 sets