Tuesday September 23, 2014

Tuesday September 23rd

Strength
"Fitness"
4x 2 OH Squats (build)
 
"Competition"
4x 1 Snatch Balance + 1 OH Squat (build)
 
Prison Rules:
"Fitness" (Designed to work on form and technique)
Every 30sec for 4mins complete: 1 Power Snatch (95/65)
 
"Competition" (Designed to work on barbell endurance and efficiency)
Every 15sec for 4mins complete: 2 Power Snatch (105/70)
 
WOD (Designed to be a longer sprint, all movements should be unbroken)
"Fitness"
8AMRAP
10 Front Rack lunge (95/65)
200m Run
10 Push Press (95/65)
 
"Competition"
8AMRAP
10 OH Lunge (115/75)
200m Run
10 Hang Snatch (115/75)