June 6, 2014

Mobility:

 

10 minutes

 

WOD 

 

1,000m row

 

Then

 

21-15-9

Kb swings 70/53

Burpees

 

Skill:

 

OTM 10min

Odd-1 power clean + 1 hang squat clean + 5 front squats

Even-6 muscle ups

March 18, 2014

Strength week, day two.

 

Mobility:

 

10 minutes

 

Skill: 

 

Squat Cleans (catching at the bottom)

 

Complex:

 

On the minute for 5 minutes with light weight

 

Power Clean 

Hang Squat Clean

Front Squat

 

Then

 

Same lifts on the minute for 5 minutes with moderate weight 

 

Then 

 

At 10 minut...

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