4-12-2016

EaDo Elite Main:

LIFT:

6 x 1 Split Jerk @85%

3 x 3 Push Press @85%

3 x 5 Shoulder Press @75% 

SKILL:

Emom 15 mins
1. 4-8 deficit strict HSPU
2. 6-10 36/30 box jumps
3. 4-8 strict chinups  

WOD:

Amrap in 10 mins
Row 21 calories
7 Squat snatch 135/95# 

EaDo Elite Regional Prep:

Lift:

A.
EMOM 10

1 Squat Snatch + 1 O.H Squat
Starting at 65% adding 5% every 2 mins

B.
10x1 Snatch Grip Deadlift @ 110%

C.
6 Minutes to complete

3 Squat Snatches @ 90%

Skill:

A. 3x
2 Legless Ropeclimbs
10 Burpee box Jumps

B.
4 Rounds
30s ON/OFF
OH Hold 155/105#
-then-
4 Rounds
45s ON/ 15s OFF
Hanging form pull-up bar

WOD:

3RFT
50 DUs
10 Pistol Squats

-rest 1 min-

3RFT
20 Cal Row
20 Pull-ups
20 Deadlifts 165/115#

-rest 1min-

For time
25 S2OH 165/115#