4/2/12

 Endurance work- may be done at track or on Rower

10 minutes of 20 seconds AFAP(as fast as possible or 99% effort) then 40 secs at 50%

If possible this piece should be done at least 2 hours from main workout.

1. Power Snatch 70% 3x5

   

2a) 2x4 Snatch Pulls, rest 60 sec. DEMO VIDEO
2b) 2x4 Tempo High-Bar Back Squat @ 80% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

3a) 3x7 Weighted STRICT Pullups @ 70%
3b) 3x7 Bench Press @ 70%

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.

Wod- For time

Buy in 100 dubs

then 5 rounds

5 UB hpsu's (if you fall off wall start over)
10 box jumps (regionals standard( 30/24)
15 burpees

Cash out 100 dubs