11/10/14 Monday

Performance

A. Power Clean (pause at end of first pull) + Hang Clean + Jerk

-In 10min build as far as technique allows

B1. Banded Gd Mornings @ 30×1; 6-8 reps, rest 20sec

B2. GHD Back Extensions (rounded back) @ 3021; 6-8 reps x 4 sets, rest 2min

+

For time

-1,000m Row

4 rounds of:

9 Front Squats (from floor), 115/85

9 C2B Pull-Ups

9 KBS, 53/35

 

Competition

Wod will be posted at gym