9-19-16

Strength:

3 position snatch(high,mid,low)

Work up to a HS

-then 2 x 2 @ 80%

Back Squat 

EMOTM for 20min

3 Back Squat @ 75% of 1RM 

S/S

BB Overhead lunge 

5-5-5-5-5(5 on each leg)

WOD: 18min AMRAP 

0:00 - 8:59

8 Strict Pull up 

8 Front Squat 95

9:00-18:00

8 Back squat 95

8 C2B pull up 

Stamina: 

100 ring row 

50 cal row