31st August 2012

Friday – Our Favourite Strength Day

Warm Up

150 jump rope

3 rounds with PVC
10 push press
10 front squat
10 OHS

3 rounds with 20kg barbell
5 dead lift
5 hang clean
5 front squat
5 back squat

Skill — Snatch, so start with Burgener warm up with PVC

WOD

Snatch
3-3-3-3-3

Bench press
4-4-4-4

After bash

10 rounds of leg raise hold (40sec hold 20sec rest)

20120831-091615.jpg

Leave a Reply

Your email address will not be published.