2000M row
50 pistols
30 Hang cleans 225/135/185/105
Oly Program:
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-84-87%, 3x1@92.5%
B) Deficit Deadlift
C) Bench Press
-3x5@80%, 2x2@92.5%
D) GHD
-Weighted 4x6
E) Back Extensions
-Weighted 4-6
Today's Workout (WOD):
Featured
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell