Wednesday

SKILL

 

2 Rounds of

 

20 Jumping Jacks

10 Mnt Climb

10 Iron Cross

10 OHPT w PVC

5 Burpees

 

then….

 

10 Snatch Grip DL (45/35)

10 Muscle Snatch

10 OHS

10 Snatch Drops

 

(12 min cap)

 

OLY

 

Snatch 

 

Take 15 min and find today’s 1-RM

 

then….

 

Every :30 sec for 6 min 

 

Snatch x 1 rep @ 75-80% of today’s heavy

 

 

WOD

 

3 Rounds each for time

 

8 Push Press (135/95)(115/75)(95/65)

10 Pull Ups

12 KBS

14 Straight Leg AM Sit Ups

16 Burpees Over Barbel

rest 2 min

 

(22 min cap)