24 Oct 2013

Warm Up

3 mins double unders 

burgener warm up

20 overhead squats with PVC, 20 push ups, 20 ring dips, 20 pull ups

Samson Stretch


Strength

Hang Power Snatch 4 sets of 5 increasing weight

WOD

3 rounds for max reps of: 

1 min max hang power snatch (105/75) 

1 min max muscle ups 

1 min max clapping push ups 

1 min rest