Tuesday 3 December 2013

all brids- a, c and d.
choose- b or e and f. 

a) 7x1 snatch (%'s- 65, 70, 75, 80, 85, 90, 90+). rest 1:30.
b) 5x1 snatch balance + 2 overhead squats. rest 1:30.
c) 7k row @ Z1 (every 1k, perform 15 ball slams 30#)
d) 5:00 amrap
       12 overhead squats 95#
        8 chest to bar pull ups
    --5:00 rest--
    5:00 amrap
       12 thrusters 95#
        8 ring dips
    --5:00 rest--
    5:00 amrap
       12 power snatch 95#
        8 ghd sit ups
e) 3x10 back squats (add 10#). rest 1:00.
    3x10 strict ring rows (feet at least level with rings). rest 1:30.
f) 4x1 back squat (heavy). rest 2:00.