WOD 9-18-13

WARMUP:

COACHES CHOICE

STRENGTH:

1) 2-POSITION SNATCH (Floor, above knee) 80% OF 1RM X 5 SETS

2) ONE LEG SPLIT SQUAT - 10 X 3 SETS (Rear foot elevated)

CONDITIONING:

RUN 400 METERS

21 X KB SNATCH 2 Pood/ 1.5 Pood (21 per arm)

21 X KB SWINGS

RUN 400 METERS

15 X KB SNATCH

15 X KB SWINGS

RUN 400 METERS

9 X KB SNATCH

9 X KB SWINGS