3-23-13

Weightlifting (7 am)

Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
Front squat – heavy single; 90% x 1 x 2

WOD (8 am)

13.3 recovery work

Partner-assisted drags.

Using a resistance band around your waist, you will pull your partner for 40′ forward and 40′ backward. You will switch the band with your partner and he/she will pull 40′ forward and backward. Complete 3 rounds.

Quadriceps/Hamstring Mobility work

21-15-9 reps of:

Deadlift, 185/125
Box Jump, 30/24 (jump up & step down)
Burpee