7-25-2016

Lift:

Snatch

EMOM 15

1-5 Snatch grip high pull @75%
5-10 LH Full Snatch @75%
10-17:30 Every 90 seconds 2 Full Snatch @80,80,82.5,82.5,85

Low Bar Back Squat

4x3 @ 77.5%

SKILL:

2 x
5 strict muscleups
15 strict handstand pushups

10 min
Triple Under practice
 

WOD:
In 4:30
compete
21 thrusters @135/95
21 chest to bar pullups
12 thrusters
12 chest to bar pullups

If competed at 5:00- 9:30
2 rounds
21 push jerks @155/105
21 toes to bar
12
12

if competed at 10:00- 14:30
21 deadlifts 245/185
21 bar over burpees
12
12