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Monday, September 24, 2012

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Warm up: 400m Indian run 3 rounds 8 barbell power snatch 100m row WOD: 21-15-9 power snatch 95/65 bar facing burpees pull ups Powerlifting: A1. 3 x 3 shoulder press @ 93% 1RM, rest 3 minutes A2. 3 x 3 front squat @ 93% 1RM, rest 3 minutes B. 3 x 10 glute-ham raises, rest 2 minutes

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