Wednesday 10/23/2013

Strength

Warm up power  clean + jerks

Then

On the 2nd Minute for 12 min

2 Power clean+jerks done as single (approx 80% 1 RM)

5 Ball slams 30/20

WOD

3 RFT

10 Hang snatch 95/65

15 pull-ups

20 One arm KB C+P from hang 55/35  (10 per arm)