October 2, 2015

Warm Up-

3 RNFT:

100m Run

5 Sit Up to Wall Ball

:30 Pull Up Bar Hang

Then:

PVC Complex + Burgener Warm Up w/ Barbell

 

Skill-

3 x 5 Sotts Press

*Add weight, but keep it light.  Use this time to warm for snatches, while working on skill.

 

Strength-

Every 2min for 14min (7 Sets)

1 Snatch Dead Lift (Pause at Knee, & Mid Thigh) + Low Hang Snatch + 1 Full Snatch

*Start at 70%, & move up across Sets

 

WOD-

1 Rope Climb (5 Strict Pull Ups)

15 Toes 2 Bar

1 Rope Climb

15 Hang Power Snatches 115/75

3 RFT

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282