150513

"I dare you, who think life is humdrum, to become involved. I dare you who are weak to become strong; you who are dull to be sparkling; you who are slaves to be kings." - William Danforth

 

- Weightlifting -

1 snatch push press + 1 snatch balance + 3 OHS x 4 (heavier than last week)

* all reps completed on an 8min clock *

 

- Strength/Gymnastics -

1a) front squat - 75% x 8 x 1, 80% x 5 x 2, 85% x 5 x 2

1b) HSPU - 4 x SM

* all reps completed on an 8min clock *

 

- Conditioning -

AMRAP in 12min of:

7 hang power snatch  (95/65)

14 bar over burpees

21 DU

 

- Mobility -

Forearm extensor mash w/ BB x 3-5min ea arm

Forearm flexor mash w/ BB x 3-5min ea arm

Forearm voodoo x 2-3min ea side