WHITEBOARD – 30 December 2014
Workload:
Complex: Snatch Pull (2) + Hang Snatch (1) + Overhead Squat (2)
*Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets.
Then:
3 Sets of:
500m Row
2 Rounds of:
1 Rope Climb
15 Back Extensions
Notes: For the conditioning there are three rounds. One round consists of one 500m Row, and two sets of RC and Back Extensions. Post questions.
Advertisements
Crappy AM training session:
Snatch: 260×1, 205x2x3
High Hang Snatch High Pull (4) + High Hang Snatch (1) – 185, 200, 210, 220
Back Squat: 360×2, 305x5x2
Snatch Complex:
190#
160# Deload
Wod
Done: 14:56
all rows were within 3 seconds of each other: 1:52 – 1:54 – 1:55