September 20th, 2014

Skill:

1 Rep Max Deadlift

 

WOD:

5 Rounds

1 Minute at each station

Deadlifts (315/225)

Push Press (135/185)

Muscle Ups

Rest

September 19th, 2014

Skill:

Build up to a heavy hang squat clean + push jerk + split jerk

 

WOD:

30-20-10

Squat Cleans (135/95)

Run 400m after each round

September 18th, 2014

Skill:

A) 5 x 1 Snatch Pull 

B) 5 x 2 Snatch Deads

C) 5 x 3 Snatch Power Shrugs from Hang

* Everything to be performed at current 1 Rep Max

 

WOD:

10 Minute AMRAP

20 Wall Balls

40 Double Unders