Ray-Ray's going back to the Super Bowl!


1-21-13

Squat clean & jerk
2 x 2 @ 60% of 1RM
1 x 2 @ 65% of 1RM

Snatch first pull
3 x 3 @ 115% of 1RM snatch
Take the bar off the floor and bring the bar up to the knee and back down to the floor for 1 repetition. Your back should be locked in extension and hamstrings tight, push your knees out to the sides on the way up. Video of first pull.

Daily WOD

Row 4 x 500m  work:rest 1:1