Tuesday, January 28, 2014

1/29/14

Snatch complex:
Power snatch + hang squat snatch + pause overhead squat: work up to a heavy set
*3 sec pause at the bottom of the overhead squat*
*15:00 cap*

WOD
How fast can you complete.
30 hang snatch @ 20# less than heavy set
* EMOTM do 5 box jumps (24/20)*
*10:00 cap*

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...

Uncon Met-con

Wt'ed hand release push-ups: find your 1RM

4 rounds of...
40 sec ON / 20 sec OFF
KB swing (24/16)
Hand release push-ups
Free-standing squats

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24 comments:

  1. Complex: 110#
    WOD: 3:31

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