Monday, October 14, 2013

217.2


Strength
1. Snatch
     2 x 2 @ 80%, 3 x 1 @ 80%
2. Behind the Neck Snatch Grip Press
     4 x 4 @ HAP
3. Deficit Snatch Grip Deadlift
    4 x 4 @ HAP

Conditioning
Tempo Run
Warm Up - 400M
All Out Work - 2 Mile
Cool Down - 400 M
All Out Work is at a tempo pace like previous weeks.

WOD
Class WOD

1 comment:

  1. Had some catching up to do...

    Power Snatch - 3x2@150#

    Power C&J - 4x1@205#

    HBBS - 10@195#, 8@225#, 8@245#, 7@260#

    Front Squat - 5@175#, 5@190#, 2x5@205#

    Bent Over Tempo KB Row - 4x5,6,7,8 (5 sec down each rep), 12 rep burnout

    Tempo Bar Dips - 4x5,5,7,9 (5 sec down each rep), 12 rep burnout

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