Friday, January 14, 2011

Overhead work

Did back squats today @ 40%, 50%, and 60% of max, 5 lifts each.

WOD:

  • 3 Power Snatch
  • 3 Hanging Squat Snatch
  • 3 Rack Jerks
  • Every minute on the minute for 7 minutes.

REST 1 MINUTE

  • 3 Power Cleans
  • 3 Hanging Squat Cleans
  • 3 Push Jerk
  • *every minute on the minute for 7 minutes.

**weight on the bar for SNATCH is 65% of Snatch max.....add 20/15 lbs. for Cleans.

CASH OUT : 500 m Rowing races; time = 1:38.5

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