Row 500
2 Rds
15 Rebounding Box Jumps
5 x Muscle Snatch @50%
Row 250
Strength
Front Squat
3-3-3 @70/80/90% 1rm
Wod
7 Rds
3 x Power Snatch @50%
5 x OHS
7 x Snatch Grip Push Press
9 x Burpees
Run 150m
Thursday 17 January 2013
Friday 18 January
Warm Up
Row 500
2 Rds
15 Rebounding Box Jumps
5 x Muscle Snatch @50%
Row 250
Strength
Front Squat
3-3-3 @70/80/90% 1rm
Wod
7 Rds
3 x Power Snatch @50%
5 x OHS
7 x Snatch Grip Push Press
9 x Burpees
Run 150m
Row 500
2 Rds
15 Rebounding Box Jumps
5 x Muscle Snatch @50%
Row 250
Strength
Front Squat
3-3-3 @70/80/90% 1rm
Wod
7 Rds
3 x Power Snatch @50%
5 x OHS
7 x Snatch Grip Push Press
9 x Burpees
Run 150m
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