1-5-2016

LIFT

EMOM16

Power Snatch
0 - 6:00 @ 82.5%

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

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

 

SKILL

Power Snatch
@155/105#
2 every 30 seconds for 2 min
2 every 20 seconds for 1 min

Rest 1 min

Pistol Squats
05-:700
9 reps Every 30 seconds
7:00-9:00
7 reps every 20 seconds

Rest 1 Min

135#/95#

3 every 30 seconds for 2 mins
3 every 20 seconds for 1 min  

WOD

400m Run repets every 2:00

Continue until you cannot make the time cap. Drop 10 seconds for every 3 runs 1:50 3-6, 1:40 6-9 1:30 9-12, 1:20 12-15