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Friday, Saturday 21, 2012

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Warm up: 400m run 3 rounds 5 plyo squats wall to wall bear crawl 5 KTE WOD: A. front squat 6×2 B. 5min AMRAP 10 hang power snatch 95/65 20 double unders Powerlifting: A1. 3×3 bench press @ 93% 1RM, rest 3 minutes A2. 3×5 snatch @ 88% 1RM, rest 3 minutes B1. 3×10 reverse hypers, rest 30 seconds B2. 3×15 GHD situps, rest 30 seconds

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