10-17-2015

LIFT

Snatch Complex:
Every 90s for 24mins

1st 9mins
1 snatch grip High Pull +1 Power Snatch@:
Rounds:
1-2 @55%
3-4@60%
5-6@ 65%

9:00 - 24:00
1 Full Snatch
Rounds:
1-2@67.5%
3-4@72.5%
5-6@77.5%
7-10@80%


SKILL

30 seconds on 30 seconds off
1. hollow rock
2. l-sit
3. GHD Static Hold

WOD

AMRAP10
50 DUs
20 DLs 225/170
7/5 muscleups