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Tuesday September 29, 2015

Warm Up:
2x
200m run
10 v-ups
10 jumping squats
10 push-ups
15 pass throughs

Strength:
Snatch 4x3 @ 70% of 1 RM *add weight each set if possible until form breaks

Beginner: Start out light.  Don't work past 70% of 1 RM.  Focus on mechanics.
Masters: 4x3 @ 70%

Wod:
15 min AMRAP
42 Double unders (3x singles)

21 walking lunges w/ plate (45/25)(25/15)
15 burpees
9 TTB (knees to elbows)
 

Earlier Event: September 28
Monday September 28, 2015
Later Event: September 30
Wednesday September 30, 2015