Sunday September 28 2014 – Comp Group

Sunday September 28 2014 – Comp Group

Warm up

100 DU in set of 25 unbroken
for each break under 25, two burpees (max of 10)

 

minute 1 15 burpees
minute 2 20 WB
minute 3 rest
repeat 3 times

 

Squat Therapy
5 x 20 Sec

Lifting

Snatch 5-7 Rounds
2 Hang Snatch
2 Overhead Squats

 

Snatch Balance
5×2 at a moderate weight

 

Pulling
Snatch First Pull
3×3 with Straps, approx 100% of your snatch

 

Back Squats
5,5,3,2,2,2

WOD, (thanks CF Kinetics for the inspiration)

60 DU/120 Singles
50 WB 20#/14#
40 KB Swings 1.5/1
30 Box Jumps 24/20
20 T2B/Med Ball Situps 20#/14#
10 Goblet Squats

 

then
400M run

Another great Sunday!!

Steven Bishop - Author

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