Tuesday August 21 2012

Advanced

    - Power Snatch: 4 x 1 @ 60% ; 3 x 1 @ 70%

    - Power Clean & Push Jerk: 4 x 1 @ 60% ; 3 x 1 @ 70%

    - Squat jump: 3 x 3 

then:

4 rounds, no rest:
   * 5 1-arm KB swings/arm
   * max rep strict pull-ups (stop short of failure)

Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump. 

Beginner

SeaCity WOD or rest

Jan