September 28, 2016 

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