05 Dec 14

Posted: December 5, 2014 by House of Bross in Workout
Tags:

Warm up
Foam roll
Lateral lunge D&B
Lunge down and reverse back
Then
20 Air squats
15 KB swings
10 KB snatch
2rds

Strength
Snatch
4 @ 60%
4 @ 70%
4 @ 80%
1 @ 85%
4 @ 80%
1 @ 85%
4 @ 80%
1 @ 85%

WOD
400M run
10 Front rack lunges 135/95
10 Push press
3RFT
15 Min Cap
*scale @65% of max clean and jerk

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