October 4, 2016 

October 4, 2016

Warm Up-

2 Minutes Alt Arm KB Snatches 35/26

2 RNFT:

5 Snatch Dead Lifts + 5 Snatch Hi Pulls

:30 PVC Complex in Bottom Squat Positiom

10 Snatch Balances w Bar/PVC

:30 Pull Up Bar Hang

Strength-

Snatch: 2 x 65%, 2 x 70%, 2 x 75%, 2 x 80%, 1 x 85%, then find heavy single (daily)

WOD-

21 Power Snatch 95/65, 115/75

21 Barbell Burpees

15 OHS

15 Barbell Burpees

9 Snatch (Squat)

9 Barbell Burpee

For Time