12-1-2015

Lift:

Snatch

In 20 mins

5 x1 Power Snatch 80%+

5x1 Squat Snatch 85%+

5x1 Hang Squat Snatch 80%+

Cycling: 

Burpee Box Jump Overs

0 - 4:00
4 reps evey 30s

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

6:00 - 7:00
4 reps evry 15s"

-rest 1min-

ME Pistol Squats in 90s

WOD:

For time:

1mile run
100 burpees
100 SDLHP 75/55#

Notes: Goal is to get SDLHP done in 3 sets

EaDo Elite Athlete Rhett Chase during WOD 3 of Girls Gone RX