Fri. Jan 20, 2017

DE Lower

Warm-up

2 minutes Jump Rope
3min AMRAP:
10 banded KB swings
3 jump Squats

Back Squat 

**First rep 1 count pause, the rest...FAST! No pause at 75%
3x3 @55%
4x2 @65%
5x1 @75%

SWOD - Strength WOD

7 Rounds Each For Time:
5 Snatch Grip Deadlifts
3 Power Snatch
2 Overhead Squat
5 Box Jump Over (20)
*Rest 30 seconds between rounds.

ACCESSORY WORK

3x
1 min Tempo Bulgarian Split squats (each)
   -5 seconds down, 5 seconds up DO NOT lock knee at the top
20 Weighted back extensions