May 14, 2014

Strength:

 

Find 1 rep max jerk

Push press @ 75% 5x4

 

WOD:

 

15 min AMRAP

 

60 singles

30 hang snatches (45/45)

30 cal row

May 9, 2014

Mobility:

 

10 minutes

 

Warmup:

 

3 sets of 10 KB pullovers and 10 KB split squats on each leg

 

Olympic warmup

 

Metcon: "Macho Man"

 

3 power cleans (135/95)

3 front squats (135/95)

3 jerks (135/95)

 

On the minute for 10 min or as long as possible. After 10 minutes, increase 10 po...

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