Friday 7/11/14

Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps @ 2020
Rest 60 seconds
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run

A. heaving snatch balance build to a tough perfect double in 10mins
B. Hang snatch build to a max
C. OHS @31X1; 3×3; rest 3mins
12, 9, 6 for time 80-90% aero
SC 185/115#
strict chin up/Pull-up

– go for something if feeling in in the snatch
– focus on tempo for OHS
– grinder pace on the 12, 9, 6


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