Tuesday, 11/8/10

Warm-Up

Dynamic Warm-Up

Build up to a heavy push jerk or split jerk single

Strength:
*DE Press: 60% minus chain weight (14# for 3/8"), 8 x 3, 45s rest
Close Grip Bench: 2 x 10+
*Subtract 30# for pink bands

MetCon:
"Randy"
75 Power Snatches, 75# for time
**Do not drop the bar with the 10/15# bumper plates on it**


Endurance:
100m all out sprint, walk to starting line, repeat 10 times