12-18-2015
Lift:
10x1 Snatch Grip HP @ 110% of 1RM Full Snatch
10x1 Snatch Grip DL w bands @ 75% of 1RM
10x1 Snatch Balances starting @ 75%
10x1 Power Snatches @ 80-85%"
Cycling:
0 - 1:00
3 Bar Muscle Ups every 20s
2:00 - 4:00
5 Chest to Bar Pull Ups every 20s
4:00 - 7:00
7 Pull-ups every 20s
- rest 2 mins -
1 max set of deadlifts @225/155
*minnimum of 30 reps*
Partner WOD:
100 kb swings (53/35)
8 rope climbs
100 burpees
8 legless rope climbs
100 kb snatches
Individual WOD:
50 kb swings (53/35)
4 rope climbs
50 burpees
4 legless rope climbs
50 kb snatches
