Wednesday 8/3/16

Weightlifting
Snatch
Wave Singles @ 90, 93, 96, 90, 93, 96, 90, 94, 97

Clean & Jerk
3 sets x 1 rep @ 110 kg

Front Squat
4 sets x 3 reps @ 80% (112 kg)


Bracing
Ring Rows
4 sets x 8 reps

Single Arm Front Rack Kettlebell Squat
4 sets x 5 reps each side @ 26#

Cross Crunch
4 sets x 8 reps each leg


Conditioning
100 meter run
5 Power Cleans (155#)
5 Bar Over Burpees
4 rounds

4:01


BJJ
Straight Ankle Locks
Rolled 3 rounds of 4 min


ROMWOD
Paloma