July 13, 2015

Warm Up-

400m Run + PVC Complex

5min AMRAP (Paced, warmup style):
10 Barbell OHS + Sotts Press @ bottom (Use PVC if necessary)
:30 Barbell OHS hold at bottom of squat
10 Barbell Hang Muscle Snatch
:30 Pullup hold w/ chin over bar

 

Strength/Skill-

4×2 Hang Snatch Below Knee @ 70%

Then:

4×1 Snatch 85-90%

 

WOD-

Single Arm 100m Farmer’s Carry (70/44) *one arm down, one arm back)

5 Snatches 135/95 (ADV= 155/105)

Single Arm 100m Farmer’s Carry

10 Clean & Jerk

Single Arm 100m Farmer’s Carry

15 Front Squats

Single Arm 100m Farmer’s Carry

20 Back Squats

 

 

 

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