2014-12-21 13.17.38

ATHLETE

SKILL
Clean & Jerk
5 x 2 (80%)
Rest 2:00

WOD
3RFT
10Deadlift (135/95)
20 Abmat
10 Power Clean
20 Dying Cockroach
10 Hang Squat Clean
:20 Plank

COMPETITOR

Competitor Extra work
5 sets:
6 strict pullups or 10 ring rows
run 200m
rest 1:15
+
5 sets:
6 dips – box or rings
AD 1min @90%
rest 1:15