Monday November 19, 2012

WOD:
Strength:
EMOTM for 10 minutes
2 Squats @ 85% 1RM
Focus on speed out of the bottom.  Avoid slow sticky reps!

Conditioning:
 4 Rounds for time
* 6 Push jerk (155/105#)
* 9 Pull up
* 12 Slam ball 

Barbell Club (7PM):
* 1 Snatch grip DL to knee + 1 power snatch + 2 OHS  (4 reps = 1 set). Do 4 sets.
* 1 jerk dip squat + 1 push press + 1 push jerk + 1 split jerk + 5 second pause (4 resp+pause= 1 set).  Do 4 sets.
* Front squat 4x4 @ 75%