THURSDAY 7.2.15

Strength

3 Rounds, Not For Time

15 Strict Press (115,75)

15 Ring Row (feet elevated)

2 Minute Weighted Plank (45,35) RX+(65,45)

8 MIN LADDER

(3,3,6,6,9,9...)

Hang Power Clean

Bar Facing Burpee

-rest 4 min-

120 Butterfly Sit Ups For Time

Supplementary Strength:

DB Single Arm Strict Press 5x12 AHAP

Weighted Pull Up 5x5 AHAP

Barbell Bent Over Row 3x10 AHAP

Friday

Strength

Full Snatch

Very slow and controlled pull with a two second pause at the knee and at the power position (bar at the hips, torso vertical, sufficient knee bend). 

Build up to a heavy single. 

For Time:

400 Meter Run

15 Hang Power Snatch (75,65) RX+(95,65)

10 Overhead Squats (75,65) RX+(95,65)