Tues. 9/30/14
hang Clean 5×3 ((light to mod.) catch in 2″ then 4″ then 6″ landing position)) – PP-PJ-SJ 5×1:1:1 – 10min EMOM Power Clean Hang Clean Push Jerk Split Jerk 4 Burpees Rx (155/118)
Mon. 9/29/14
SP 7×3 – BSquat 4×5 – OHS 3×8 (Use a Light wt.: 2sec hold in the bottom. 1sec hold at the top) – 10! DB Thrusters Pull Ups I-Run *(Rain or inj sub:100m Row)
Fri. 9/26/14
Play with upside down for 5min. – Sumo Deadlift 3×10 – Heals wider than shoulder with – 4 Rounds 5 Dbl. KB Swing Snatch 10 Dbl. KB Bent Over Row – ground to chest 15 Dbl. KB Russian Swing 20 Mtn. Climbers per leg
Th. 9/24/14
DB Snatch -Any Way- build to a heavy 3 – 9-15-21-15-9 STO (115/88) BSquat ‘…….’ Pull Up Cal. row DU – Wod Notes Do not dump the bar off of your back
