05 Nov 14

Posted: November 4, 2014 by House of Bross in Workout
Tags: , ,

Warm up
Foam Roll
200M jog
10 Banded pass throughs
20 Air Squats

800 Meter
TIME TRIAL
(As fast as possible)

Snatch High Pull
3 @ 75%
2×3 @ 85%
2×3 @ 90%

Power Clean& Jerk
3+3 @ 60%
3+3 @ 65%
3+3 @ 70%
3 PC then 3 jerks

WOD
21-15-9
P cleans & jerks 205/145
HSPU
Scale @ 70%
Cap is 15 Mins

Cool down
TTB or K2E
30 sec ME
30 sec rest
4 rounds

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