6-8-13

WEIGHTLIFTING (7 AM)

Choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 2 (add weight from last wk)

WOD (8 AM)

AMRAP in 20 mins of:

Row 250 meters
25 Push ups
25 Sit ups
25 Kettlebell swings, 53/35
25 Box Jumps, 24/20