Thursday, November 17, 2011

Posted on: November 17th, 2011 by Vadim

WOD: A. Snatch: in 15 min build up to comfortable max, then -15%x1x5 (cluster @45sec apart)
B. Clean & Jerk: in 15 min build up to comfortable max, then -10%x1x5 (cluster @60sec apart)

C. 3 sets for QUALITY (NFT):
1 Strict Muscle-up (use band to scale, or muscle-up row)
3 Ring Dips @32X2
10 GHD Back & Hip Extensions (snake)

Put your today's max Snatch and max C&J on the board.

Reading Corner: How many girls do you know who can Deadlift 315#? Are you a woman who is "afraid to get bulky from weight training"? Check this out - the power of aggressive weight training and a clean diet

training hall footage from the 2011 world weightlifting championships