WOD: Saturday 12/09/2015

Build to a heavy 3 Rep Split Jerk - 15 Mins

then:

"Helen"
3 Rounds for time:
Run 400m
21 KB Swings (16kg/24kg)
12 Pull Ups

Compare to last time here.

Post weights and times to comments.

Endurance - Workout of the Week
"Gwen"
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Barbell
1) 2 Snatch + 2 Overhead Squats - heaviest possible in 20mins
Alternate between:
a) Front Squat: 6 x 3
b) Snatch Pause First Pulls - 5sec at knee: 6 x 3

Face off.