September 28, 2016
Warm Up-
2 Minutes Turkish Get Ups 35/26
2RNFT:
1 Minute PVC Complex
3 Snatch Pulls+3 Snatch Hi Pulls+3 Muscle Snatch w Barbell
:30 Pull Up Bar Hang
10 OHS w Barbell/PVC
Strength-
Snatch: 3 @ 65%, 3 @ 75%, 3 @ 80%. Then work to Heavy Single
WOD-
1 Round ‘Cindy’
Then: 12 Dead Lifts, 9 Hang Power Snatch, 6 OHS (115/75, 135/95)
2 Rounds ‘Cindy’
Then: 12 Dead Lifts, 9 Hang Power Snatch, 6 OHS (115/75, 135/95)
3 Rounds ‘Cindy’
Then: 12 Dead Lifts, 9 Hang Power Snatch, 6 OHS (115/75, 135/95)
For Total Time!
‘Cindy’= 5 Pull Ups, 10 Push Ups, 15 Air Squats
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