11.7.15

Warm up 1500 m ski 

A)

1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: 3 sets x 3 reps within 90% of 3 RM on Tuesday

3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B)5 minutes on 2 minutes rest of 15 cal row + 15 wallball + 10 hspu + 10 chest to bar + 30 du x 4 rounds

C)5×5 mu for time.

Saturday, November 7th, 2015 at 3:37 pm / Competitive