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October 17, 2012

1) Work up to a heavy snatch in 10 min or less. Complete 3 sets of 1 rep at 90% of today’s max snatch.

2) Work up to a heavy clean & jerk in 10 min or less. Then complete 2 sets of 1 rep at 90% of today’s max.

3) Overhead squat
3 x 3 @ 95-100% of 3RM

4) 3 rounds for time:
8 x kettle bell swings (90/70 lb)
20 burpees
20 toes to bar
rest 2 minutes

 

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5 thoughts on “October 17, 2012

  1. Alternate workout
    3 rounds
    30 sec L sit
    5 pistols
    24 kg one arm snatch-10 reps

    3 rounds
    20 Russian kb swings -32kg
    15 ghd sit-ups
    200 m run
    All kb swings unbroken
    2:00, 2:06, 2:06

  2. Snatch 170

    Clean and Jerk 185 (focused on footwork today-need work)

    3RM OHS 205

    WOD 2:08, 3:12, 4:07 (I hate burpees) 90 kb is brutal!

    Got to WOD with Master William! 🙂

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