6-27-2016

LIFT

Snatch

EMOM18
1 LH Full Snatch

Min 1 - 6 @ 65%
Min 6 - 12 @ 75%
Min 12 - 18 @ 85%

Low Bar Back Squat

3x5 @ 70%

SKILL

Strict MUs

3 Rounds
5/3 Strict MUs
25 GHDs
10 Tripple Unders
 

WOD

0 - 5:00
400m Run
15 Deadlifts 295/215#
12/8 Bar MUs

5:00 - 10:00
30 Cal Row
8 Clean And Jerks 225/145#
20 Burpees

10:00 till finish
2 Rounds
20 Cal Assult Bike
10 DB Snatches 80/60#

Goal: Sub 15mins