11-14-2015

LIFT

Snatch Complex

1 Power Snatch + 1 LH Full Snatch + HH Full Snatch + 2 OHS

For max load.

1RM Under 200/115#
Start @ 135/95# adding 10/5# every set

1RM Under 250/155#
Start @ 165/115# adding 10/5# every set

1RM Over 250/155#
Start @ 185/125# adding 10/5# every set





WOD

120ft HS Walk for time
-rest 4 mins-
120ft HS Walk for time
-rest 4mins-
120ft HS Walk for time
 

LIFT

10 - 8 - 6 - 4 -2

DB Snatch 80/60
Pistol Squats (reps are on each leg)