Day

October 8, 2015

Snatch 70%/1, 75%/1, 80%/1×4, 85%/1×4 Clean & Jerk 70%/1, 75%/1, 80%/1×4, 85%/1×4 Back Squat X/5×3

Power Sn + Overhead Squat 65%/(3+3)x4 Power Clean 65%/3×5 Sn Grip RDL 90%/5×3 Front Press 4×3 BOR 4×5 Abs 200 reps

Clean and Jerk 75%/2×3, 77.5%/2×3, 80%/1×4 Clean Pull + Jump Shrug 105%/(3+3)x4 Front Squat heavy/5×5 GHSU/Strict T2B/Side Plank Dips 3×15 Hyper 2×15

Knee Power Snatch 65%/3×5 Knee Power Cl 65%/3×5 RDL Clean Grip 90%/5×3 Push Press 4×3 , Pull Up 4x(5-8) weighted Windmills/situps

Snatch 75%/2×3, 77.5%/2×3, 80%/1×4 Sn Pull + Jump Shrug 105%/(3+3)x4 Overhead Squat work to 5 Rep Max Back Squat heavy/5×4 V-Up / planks / Hyper...

Fitness Performance “Crush Cancer” WOD Every 90 Seconds 3 Rounds – 1 min. each station, 1 min. rest between rounds, accumulate as many reps as...