January 17, 2014

YOU RIDE HERE OFTEN? 

Victor and Sean testing out the new Assault Bikes

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STRENGTH:

Push Jerks

5 sets x 3 reps building in weight to a HEAVY

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WOD:

For time:

30 Squat Clean Thrusters

 Fitness (135/95)

 Performance (155/105)

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Supplemental Performance Training:

Snatch Complex

7 sets x Power Snatch/Squat Snatch/OH Squat

*Perform all movements per set, build to a heavy.

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Front Squats

5@ 75%

3@ 80%

1@ 90%

3@ 80%

3@ 80%

3@ 80%

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Not for time:

80 V-ups