7-15-2016

Lift:

EMOM10
3 High Bar Back Squat @ 72.5%

Snatch Work

5x1

Snatch Pull + Below the knee snach pull + Low Hang snatch pull @25-30%
Snatch High Pull @80-100%
HH Full Snatch ALL @ 65%

5x2s
Full Snatch starting at 65%. add 10/5# each set
 

Skill:

3 rounds through
30 seconds supine L-sit Hold on rings
5 hollow body slides with 5 second hold
10 strict toes to bar

WOD:

3 person team
3 rounds for time
30 deadlifts (axle bar @205/135) two people hang on bar 1 works
6 rope climbs
12 Clean and jerks (axle Bar) two people hold a handstand while 1 works
3 rope climbs
30 foot front rack walking lunge each (axle bar)


Individual
3 rounds for time
10 deadlifts (axle bar 205/135)
2 rope climbs
5 clean and jerks (axle bar)
1 rope climb
30 foot walking lunge (axle bar)