Friday July 7, 2017

Swod

Squat snatches

2x3@60,3@65,2x3@70

2 squat cleans + 1 jerk

2@60,1@65,2@70

Wod

2 front squats 185/125

4 ring dips

4 front squats

8 ring dips

6 front squats

12 ring dips

8 front squats

16 ring dips

3 min break

18-12-9

Hspu

200 mts run

Midline

15 Ghd sit ups

1 min Bear hug plate hold 45#

2 rds