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Tuesday January 19, 2016

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(Competition/Phosphogenic 1-10 sec bursts)

Warm Up (15 min)

SOD 

Bench Press 5 x 5 80% AND GHD Sit-ups 3 x 12-15 (20 min)

WOD 

EMOM 1 sequence every 2 min for 14 min (7 rounds)
1 High Hip Snatch > 1 Hang Snatch > 1 Full Snatch (start at @50% 1RM and ^ @5% each round

 

 

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