June 29, 2015

Warm Up-

400m Run + PVC Complex

2 RFQ:

10 Barbell Power Snatch
:30/side dynamic leg swings front to back (ham and quad focus)
10 Barbell Behind the Neck Presses
:30 HS Hold

 

Strength-

Every 90 seconds for 9 Minutes (6 Sets)

1 Hang Snatch + 1 Snatch Balance 70-75%

Then:

4 x 2  Jerk from Behind Neck @ 80%

 

WOD-

400m Run

10 Alt. Arms KB Cluster 53/35

15 Pull Ups

10 Burpees

3 RFT

 

 

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282