11-17-2015

Lift:

EMOM 16

Even min 1 Full Snatch
Odd min 1 Power Snatch

0 - 6:00 @ 80%

6:00 - 12:00 @ 85%

12:00 - 16:00 @ 90%

Cycling: 

Pistol Squats

0 - 2:00
6 reps evey 30s

2:00 - 4:00
6 reps every 20s

- rest 2 mins -

Power Clean

6:00 - 8:00
5 reps every 30s @ 155/105#

8:00 - 10:00
4 reps every 20s

WOD:

6 Rounds for time

21 Box Jumps - 10s rest at 11 box jumps
- 10s rest between movements -
14 Thrusters 135/95# - 10s rest at 7 thrusters
 

Notes: Goal is not take more than the 10s allotted rest

Post WOD: 

15 mins row @ 75- 80%

EaDo Elite Athlete Lauren Sisler

Photo Credit: Sierra Prime