January 13, 2017 

January 13, 2017

Warm Up-

2 Minute Jump Rope Singles

2 RNFT:

10 PVC Passes + Wrap Arounds

5 Snatch Pulls + 5 Snatch Hi Pulls + 5 Muscle Snatches w Barbell

:30 Handstand Hold

10 OHS w Barbell

Strength-

EMOTM Snatch (Power or Full):

:00 Minute Mark- 2 x 65% of 1RM             4:00- 3 x 70%               8:00- 1 x 83%

1:00- 2 x 70%                                             5:00- 2 x75%               9:00- 1 x 87%

2:00 1 x 75%                                              6:00- 1 x 80%               10:00- 1 x 90%

3rd: Rest 1 Minute                                     7:00 Rest 1 Minute

WOD-

10-8-6-4-2 Reps:

Overhead Squat 135/95, 155/105

50-40-30-20-10 Reps:

Double Unders

10-8-6-4-2 Reps:

HSPU’s (Strict= ADV)

For Time!