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″
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