October 9, 2013

GO HENDO!!!

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STRENGTH:

Front Squat

3@75%,

2@80%,

1@85%

3@80%,

2@85%,

1@90%

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WOD: 

AMRAP 7 minutes

5 Barbell Burpees

5 Deadlifts

(155/115) (225/155)

20 Double-unders

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Supplemental Performance Training:

Snatch Complex:

(Power Snatch+Overhead Squat+Snatch)

2 sets of 2 reps @70% (drop between reps)

3 sets of 1 rep @75%

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Overhead Squat

3 sets of 5 reps @85%

*% based on 3RM

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5 sets of 7-10 reps:

Bent over barbell rows

*Isolate shoulders, don’t use body.