|warriors wearing mikes gym tee|
1. snatch: work up to a heavy single.
2. fs: heavy single
3. cj: work up to a heavy single
4. fs: heavy single
Warm up: 3 rounds: run 200m, 5x deadlift, 5x hang clean, 5x jerk (45#, 65#, 95#)
Strength: work up to 85% of your 1 Rm deadlift, then perform 10 rounds of 1x deadlift every 60 seconds.
W.O.D.: complete as many rounds ad possible in 20 minutes of the following...
15x kb sums deadlift high pulls (32kg/24kg)
10x kb swings (24kg/16kg)
5x kb snatch each side (16kg/12kg)
Durability: 50x GHD sit ups, 30x reverse hypers