Strength:
Barski Snatch (All 3reps from mid-thigh) (You can only drop the weight between sets)
(Full Squat Snatch)
50% x 3reps
60% x 3reps
70% x 3reps
65% x 3reps
75% x 3reps x 2sets
Halting Deadlift Pulls
85% x 3reps x 2sets
Snatch Push Press:
5reps, 4reps, 3reps, 3reps, 3reps
= 205, 235, 255, 255, 255
Barbell Shrugs
10reps x 5sets @ 325#
Sit-Ups
20reps x 5sets (weighted w/ 70# DB)
WOD:
400m Run
10 Front Squats (225#)
400m Run
20 Front Squats (185#)
400m Run
30 Front Squats (135#)
= 11:23
TRY IT!!!!
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