Thursday 12/17/2015

A.  Olympic Lifting

Snatch 

7x2@75% 

Snatch RDL 

4x6@110% 

B.  Metcon

 "American Dream" 

20 min AMRAP

1 Power Clean 205/145

1 Muscle Up

2

2

3

3......... 

C.  Conditioning/Swim

 #wzaprepwednesday 

5 rounds

100m Swim

15 KB Swings 55/35

20 HR Push-ups  

D.  Accessory Work

Weighted GHDSU 

3x20

Barbell Row 

5x7