WOD - January 19, 2013 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM snatch
2) 20 minutes to establish a 1RM clean (NO JERK)

Work Capacity:
15-12-9 reps of:
KB Snatch left arm (53#/35#)
OH KB lunge left arm
KB Snatch right arm
OH KB lunge right arm

Skill:
10 rounds of:
ME Row 1 minute (meters)
Rest 1 minute

Additional:
4x5 RDL, very heavy
60 Strict T2B

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