WOD - Friday, 30th May, 2014


1. 1 Set Every 2 Minutes - Snatch Pull - Stationary start from the hang


3 - 3 - 3 - 3 - 2

All @ 90% of Snatch -
 Focus on Tension (Back/Hamstrings)  and position (unbroken reps) 
Initiate with speed and control Eccentric.

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2. Front Squat

3@80% - 2@85% - 3@80% - 3@80% - 3@80% - 3@80%

Rest 2 Minutes between sets

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3. For Time, 3 Rounds of  -

20 x Chest to Overhead 50/35kg
20 x Walk Lunge (stationary/front rack) 50/35kg

12 min cap.