Friday, 1/20/12

Row 800m
A busy night at the gym

Dynamic Warm-Up/Burg WU

Beginner Strength:
Power Snatch: 5 x 2 (same weight all sets)

Int/Advanced Strength:
Snatch: work up to a 1RM
Clean: work up to a 1RM
*Take no more than 3 attempts at a max for each lift
GHR's: 4 x 12-15

Choose Either:
21, 15, 9 reps for time:
Deadlift 225/155#


3 RFT:
Run 400m
21 KB Swings 53/35#
12 Pull-ups

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