FRIDAY 10/16/15

Warm up 3 rounds NFT
200 m run
10 Step ups
10 Mountain climbers
10 Wall balls( light)

BARBELL WORK

Behind the neck push press(snatch grip)
5 sets of 3 reps
Snatch Balance
5 sets of 3 reps

Wod
50 KB Swings (53/35)
40 Burpees
30 BoxJumps 24/20
20 power snatches (115/75)
10 Cluster (clean +Thruster) (115/75)

 

Finisher/Accessory

3X 15  BACK EXTENSIONS (weighted)

1X 100 banded Tricep Push downs

3X 10 Bent over BB ROW (grip palms facing up)

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