January 28, 2014

Warming up:  Sometimes its the ole standards and sometimes you mix it up and get creative.

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STRENGTH:

Back Squats

4@ 75%

3@ 80%

2@ 85%

4@ 80%

3@ 85%

2@ 90%

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WOD:

Hero WOD: “DG”

AMRAP 10 Minutes

8 T2B

8 DB Thrusters (35/25)

12 DB Standing Lunges (35/25)

(DB’s hang at side)

*KB’s can be used (35/24)

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Supplemental Performance Training:

5 sets of 5 reps Snatch

Touch’n’Go @ 65% across

(Rest 2 minutes between sets)

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2 Power Cleans + Jerk

2 sets @60

2 sets @70%

2 sets @80%