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130916

16
Sep

130916

Athlete WOD

1) 20 min to establish 5RM back squat
2) 8 min ladder
3 thrusters 75/55
3 pull-ups
6 thrusters
6 pull-ups & so on

Training WOD

1) 15 min to establish a 3 RM pause snatch(pause 3 sec below knee)
2a) snatch first pull 5*2
2b) bent row 5*5
3) 5 rds for reps
:20 DB push press 60/40
:10 rest
:20 C2B pull-ups
:10 rest
:40 burpee BJ 30′
:20 rest

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