4-13-13

WEIGHTLIFTING (7 am)

– Your choice of warm-up series x 3 sets
– Snatch – after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day
– Clean & jerk – same as snatch
– Pause back squat (3 sec pause in bottom) – 65% x 3 x 2

WOD (8 am)

Skill:
1 min hollow rock
1 min rest
:45 sec hollow rock
:45 sec rest
:30 sec hollow rock

-then-

4 Rounds For Time:
50 Lunges
25 Kettlebell Swings (53/35)
12 Burpees