Monday 8/19

Wave cycle (heavy):

  • snatch 90% x 1 x 3
  • clean and jerk 90% x 1 x 3
  • front squat 55% x 2 x 10
  • max box jump

Beginner cycle:

  • snatch 80% x 2 x 2, 85% x 1 x 3, 90% x 1 x 2
  • pause back squat 75% x 3 x 5 (3 second pause at bottom)
  • barbell bent rows 5×2 (heavy)
  • max box jump
    (compare to 1/14/13)

2 thoughts on “Monday 8/19

  1. BTN Snatch Grip Strict Press: 15kg + 10lbs
    Mini WOD 5 rounds:
    – 5 (24″+15kg plate) box jumps
    – 10 53lbs Russian KB Swings
    – rest 1 min between rounds, time: 3: something

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