9-5-16

Strength:

Snatch - EMOTM 10min

1 Hang Snatch @ position 1 + 1 Hang Snatch @ position 2

- add weight every minute, start @ 60%

Back Squat 

Find 3RM

-then 1 x 3 @ 90% 

3 x 3 @ 80%

S/S

Barbell Box Step-up

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

WOD: 4RFT

3 Strict Press 135/95

5 Push Press 

7 Push Jerk

400m run 

Stamina: 5 rounds - not for time

5 Strict Chin up

30 sec ME ride on bike for cal