12-25-2015

LIFT

10x1 Snatch Grip HP @ 110% of 1RM Full Snatch
10x1 Snatch Grip DL w bands @ 75% of 1RM
10x1 Snatch Balances starting @ 75%
10x1 Power Snatches @ 80-85%"

SKILL

Cycling

0 - 3:00
8 ring dips every 30s

3:00- 5:00
7 ring dips every 20s

- rest 2 mins -

1 ME set of Pull-ups

* min of 60/55 reps UB. If not achieved must complete 80/75 reps total

WOD

Partner WOD
Shared reps

AMRAP15

30 GHDs
30 CalRow
30 Toes to Bar
30 SDLHP 135/95#

Individual

AMRAP10

15 GHDs
15 Cal row
15 Toes to Bar
15 SDLHP 135/95#