11/16/14 WOD

WIN_20141012_104851


Mobility:  None.


Skill Practice Warm Up:  None.


Workout:  Power Snatch

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” adjusting weight each set)

Superset: Jones Squats

5 x 5 (5 sets of 5 reps)

Metabolic Conditioning Workout:   “Peter and the grape” 

7 minutes AMRAP

15 ‘heavy’ Russian kettlebell swings (A: 70lbs, I*: 53lbs, N: 35lbs)

40′ OH plate lunge (A: 45lbs, I*: 25lbs, N: 15lbs)

Push ups (A: 15 reps, I*: 12 reps, N: 6 reps)

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