Tuesday October 13, 2015

Warm Up:
Run 400 meters
10 Overhead Plate Press
10 Air squat
10 Slow and low air squats (perfect form)
10 Handstand shrugs
10 Fire hydrant circles (each side)
10 Cossack squat (each side) - start video at 2:40

Strength: Push Press + Push Jerk + Split Jerk complex
** Work to a heavy set - 15 minutes

Wod:
12 Snatch (95/65)(75/55)(53/35))
10 B.F. Burpees
10 GHD's
9 Snatch (135/95)(95/65)(65/45)
10 B.F. Burpees
10 GHD's
6 Snatch (155/105)(115/75)(75/55)
10 B.F. Burpees
10 GHD's
3 Snatch (175/115)(125/85)(85/65)
10 B.F. Burpees
10 GHD's
1 Snatch (185/125)(135/95)(95/65)

Post wod:
Couch stretch - hip opener: 4 minutes each hip (8 minutes total)
Heavy met con prep: 2 minutes