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.

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Comments
2 Responses to “WHITEBOARD – 30 December 2014”
  1. 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

  2. dedikdrfc says:

    Snatch Complex:
    190#
    160# Deload

    Wod
    Done: 14:56
    all rows were within 3 seconds of each other: 1:52 – 1:54 – 1:55

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