Week 7 Day 1

Snatch

1 x 2 @ 70%

1 x 2 @ 75%

1 x 2 @ 80%

1 x 2 @ 85%

Clean and Jerk 

1 x 2 @ 70%

1 x 2 @ 75%

1 x 2 @ 80%

1 x 2 @ 85%

Snatch Pull 

3 x 3 @ 105%

Back Squat 

6 x 2 @ 80%

S/S

4 rounds 

5 Weighted Strict Pull up + 5 DB Single row w/ 5sec decent 

* Work your way up in weight on strict pull up. If you use bands for strict pull ups, start with more bands and take off bands each successful round.

WOD: FT

- 800m run buy in

10-30-20

OHS 95/65

SDHP 

-17min time cap