8-29-16

Strength:

Snatch 

Before beginning, run 1 Mile @ roughly 90% RPE, begin Snatch waves after resting for exactly 2:00 upon completion. Obviously, warm your Snatch up before you run.

0:00 1 Snatch @ 70%
1:00 2 Snatches @ 70%
2:00 3 Snatches @ 70%
Rest until 4:00 and load bar…
4:00 1 Snatch @ 80%
5:00 2 Snatches @ 80%
6:00 3 Snatches @ 80%
Rest until 8:00 and load bar…
8:00 1 Snatch @ 90%
9:00 2 Snatches @ 90%
10:00 3 Snatches @ 90%

Note total number of makes/misses.

Back Squat 

Work up to a 5 rep max

- then 1 x 5 @ 95% of today's 5RM

- then 3 x 5 @ 85% of today's 5RM

S/S

Front rack lunge 

5-5-5-5-5(one each leg)

WOD: 5RFT

9 Front Squat 155/105

1 Agility ladder - two feet in two feet out

7 Hang Power Cleans 155/105

1 Agility ladder - two feet in two feet out

5 Shoulder to Overhead 155/105

Stamina:4 rounds 

3 Strict Pull up + 3 Chin up(UB)

24 Cal row