WODs

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07/01/2015

Day 3
Hang Snatch
7x1 heavy single

3rds
20 Barbell Reverse Lunges
40 Jumping Step Ups
60 Crunches

Day 2
Power Jerk
6x3@

6rds
15 HR Push Ups
15 Pull Ups
15 KB Swings

Day 1
Front Pause Squat
6x2@ (3sec)

AMRAP 15 mins
10 DB Clean (squat)
10 K2E (right2left)
*db must touch floor each rep

Day 5
Back Squat
5x20@
unbroken sets

6rds
250m Row
30 sec L-Sit
15 Back Extensions

Day 4
Snatch Grip Jerk
7x1 heavy single

For Time:
50 Push Jerk@
*30 Double Unders every 2 mins

Day 3
Hang Clean 1rm

21-15-9
Deadlift@
Box Jumps

Day 2
Shoulder Press
5x5@

3rds
1min DB Push Press
1min KB High Pulls
1min Burpees
1min Pull Ups
1min Rest