11-24-2015

LIFT

EMOM16

Power Snatch
0 - 6:00 @ 82.5%

Squat Snatch
6:00 - 12:00 @ 87.5%

Any Snatch
12:00 - 16:00 @ 92.5%


- then -

@155/105#
2 every 30 seconds for 2mins
2 every 20 seconds for 2mins

- rest 2 mins -


135/95#

4 every 30 seconds for 2 mins
3 every 20 seconds for 2 min

SKILL

Gymnastic Cycling

Handstand Push-ups

0 - 3:00
7 reps evey 30s

3:00 - 5:00
7 reps every 20s

WOD

For time:

1k row
100 KBs 53/35#
12 Ropeclimbs
1k row