May 10, 2017

wcw

A) BACK SQUAT

**Build to a heavy for the day, no longer than 15 mins**

B) 21-15-9

Goblet Squats (70/53)

RKB Swings

Ring Rows

(SUPPLEMENTAL)

A) SNATCH

3,3,3,3 at 70%

(not touch and go)

…Rest 2-3 Mins…

B) 3 CLEANS + 1 JERK

3+1 at 70-75%

X4 Sets

…Rest 2-3 Mins…

(BURN)

AMRAP 10 MINS

250M Row

8 Burpees Over Erg

10 Toes to Bar

12 Walking Lunges

…Rest 2 Mins…

**Repeat but replace lunges with 12 alternating step-ups**

 

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806