Warm-up: 400 Meter run 50-40-30-20-10 Single Unders 2-4-6-8 Dumbbell Snatch Workout: Complete as many rounds as possible in 10 minutes of: 185 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent Post rounds completed to comments.
Powerlifting: A. Snatch – 1.1. x 4 Sets; Rest 3:00 B. Hang Power Clean – Build to a tough single in no more than 5 sets C1. Snatch Balance 5 x 3 Sets @50% effort; Rest 1:00 C2. Seated box jumps 5 x 5 reps; Rest 1:00 WOD Demo with Spencer Hendel and Darren Ellis by Again Faster Equipment – video [wmv] [mov] [HD mov]
