Tuesday Jan 27, 2015

5x3 Back Squat - You get 3 Warm Up sets, Each set should be Heavy, as least 75% 1RM

Power Cleans: 3x3 at 40% of 1RM
                        7x3 at 60%
Each set every 30s - This should take you to the 5 minute mark, Rest until 6 min and increase weight to 75% 1RM - Do 1 rep every 20s for 15 reps

Wod - 8 min AMRAP: 10 Alt DB Snatches 25#
                                      10 Ring Dips

3x15 Hip Ext