1-29-2016

LIFT

10x1 Deficit Snatch Dead Lift off Plates @ 95%
10x1 Snatch High Pull @ 80% of 1RM
10x1 Sotts Press. Building weight starting at 45/35#
10x1 High hang Full Snatch @ 70% of 1RM Full Snatch
7x1 Power Snatch @ 80%
5x1 Full Snatch @80-90%

SKILL

50 GHD situps for time

rest 2 mins

0-3:00
7 sumo deadlift highpulls every 30seconds 95/65#
3-5:00
7 every 20 seconds

WOD

2 person Partner WOD:
5 rounds for time
30 Thrusters 95/65
30 Burpees

Individual WOD:
5 rounds for time
15 Thrusters 95/65
15 Burpees