Tuesday 9.17.13

Essentials:
One arm DB/KB snatch – 10 each arm x 4; rest 2 min

Fitness:
Power Snatch – 3,3,2,1,1,1; rest 2 min (touch and go on the 3’s and 2’s)

Performance:
Squat snatch – 2,2,2,2,2 (tough and go, As Heavy As Possible); rest 3 min

WOD:

Working at 80-85% — This means we want to work on pacing and cruising in these. Sustainable effort. You shouldn’t red line.

3k row
OR
1.5 mile run
OR
10 min AD for calories

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torture chamber