13 January 2013 – “Sunday Funday” / Open Gym

“Sunday Funday” courtesy of Coach Dustin.

Warm up – 500m row, bear crawl length of turf, lunge back, 15 sit ups x 2

Strength/Skill
Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Snatch Pull –
100% (of snatch) x 3, 105% x 3, 110% x 3 x 2
Back Squat – 70%x3, 75%x3, 80% x 3,
3RM
Push Press – 70%x3, 75%x3, 80%x2, 85%x1, 1RM

WOD:

21-15-9
Power Snatch 115/75
Burpees

no rest

Row 1000m for time

no rest

10mins to est 20 rep max front squat

Record time for wod, row and weight for front squats

Cool Down – foam roll, stretch, eat, sleep, repeat.