10.28.13 "Miranda vs Camille WOD"

SWOD:

Bench - 5x3@80% of your 1RM

Ring Dips - 4x8

Plate Plyo Pushup - 4x8

-Coach Casey

WOD:

2,4,6,8,10

Power Cleans (175/115)

10,8,6,4,2 

HSPU

Advanced, adapted from the Outlaw Way:

5X1 3 Position Snatch (Floor, Hang, Hip) @ 85% – rest as needed

Strength

1a) 4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.
1b) 4X5 Weighted Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4″
20 Single Arm KB Power Cleans 32/24kg (10R/10L – each rep begins on the floor)
30 Double-Unders

1:00 rest