Monday, December 28, 2009

early for tuesday

6am sit-ups.

warm up: snatch complex (snatch grip dead lift, high pull, muscle snatch, ohs) use light weight and PERFECT form and technique.

Str: power or squat snatch.  Work up to a heavy but doable triple.  Once you reach that weight, perform 3 sets of 3 reps.

WOD: 5 rounds of
12 hang clean
9 front squat
6 ring dips

If you are looking for a cardio WOD, use light weight and move through the WOD at a blistering pace.  If you are looking for a strength emphasis, load up the weight and take your time.

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