December 7, 2016 

December 7, 2016

Warm Up-

2 RNFT:

15 Cal Row

10 PVC Passes/Wraps

10 PVC OHS

5/side Spiderman Reaches

Then:

1 Round: 5 Snatch Dead Lifts + 5 Snatch Pulls & 5 Hi Pulls + 5 Snatch Grip BNK Push Press + 5 OHS

Strength-

Every 90 Seconds for 7 Sets:

Snatch

1st 2 Sets: 2 x 80%, 2nd & 3rd Sets: 2 x 85%, 4th Set:?90%, Last 2 Sets: 95%

WOD-

4 RFT:

10 HSPUs

15 Hang Power Snatches 95/65, 115/75

20 Box Jump Overs 24/20″