06.14.2013 [friday]

Dynamic Effort Day: EXPLOSIVE: Box Squat Jumps 8×2 (work up to your highest) OLY: Full Lift: Snatch 9×1 E.1/2M.O.M. @ 75% (1 rep every :30) *Power Snatch+hang Snatch (full squat) Clean & Jerk 9×1 E.3/4M.O.M. @ 75% (1 rep every :45) *Power Clean+hang Clean(receive in full squat)+Jerk WOD: 3 RFT: 25m walking lunge back rack […]