Friday 8/30/13

BS:
3x5 @85%
5x3 Split Presss at 85% of press max.
then
100 ABMAT SU
50 Pushups

Thursday 8/29/13

Snatch:
3x 2 below the knee+1 high hang@75%
3x 2 below the knee+1 high hang@80%
3x 2 below the knee+1 high hang@85%
3x 2 below the knee+1 high hang@heavy
then
3x3 OHS@ heaviest weight used during snatch
then
100 ABMAT
100 back ext
100 Med ball twist(2 count)
100 Flutter kicks(2 count)

Wednesday 8/28/13

"Eva"

Tuesday 8/27/13

Clean:
4xhigh hang+below the knee @75%
4xhigh hang+below the knee @80%
4xhigh hang+below the knee @85%
4xhigh hang+below the knee @heavy

Monday 8/26/13

Jerk 1/1/1/1/1/1/1
Then
FS 3x3 heavy
Then
100 ABMAT SU
100 Ring Dips
50 T2B
100 Pushups
Then
4x25 WB. Sets must be unbroken.

Thursday 8/22/13

Snatch:

5x1 Snatch with 3 Second Pause 1" off Floor@75%

3x1 Below the knee hang snatch @80%

3x1 High hang snatch@75-80%

3x1 2xBelow the knee hang snatch+1 touch and go@75%

Wednesday 8/21/13

CFNS WOD