Tuesday, 19 January 2010

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Bench Press - Set a new 3 Rep Max

WOD:
For time:
- 10 Dumbbell Clean & Jerks, 25 lbs DBs
- 1 Weighted pull-up, 25 lbs
- 9 Dumbbell Clean & Jerks, 25 lbs DBs
- 2 Weighted pull-ups, 25 lbs
- 8 Dumbbell Clean & Jerks, 25 lbs DBs
- 3 Weighted pull-ups, 25 lbs
- 7 Dumbbell Clean & Jerks, 25 lbs DBs
- 4 Weighted pull-ups, 25 lbs
- 6 Dumbbell Clean & Jerks, 25 lbs DBs
- 5 Weighted pull-ups, 25 lbs
- 5 Dumbbell Clean & Jerks, 25 lbs DBs
- 6 Weighted pull-ups 4, 25 lbs
- 4 Dumbbell Clean & Jerks, 25 lbs DBs
- 7 Weighted pull-ups, 25 lbs
- 3 Dumbbell Clean & Jerks, 25 lbs DBs
- 8 Weighted pull-ups, 25 lbs
- 2 Dumbbell Clean & Jerks, 25 lbs DBs
- 9 Weighted pull-up, 25 lbs
- 1 Dumbbell Clean & Jerk, 25 lbs DBs
- 10 Weighted Pull-ups, 25 lbs