9-2-2016

Lift

5 sets of 3 back squat
80%

5 x 1 Clean grip deadlifts
100,105,110,110,115%

5 x 1 Low hang high pulls @75%

10 x 1 clean and jerks starting at 65% and working to 90%

Skill

4 rounds
4 ring handstand pushups
2 peg board ascents

WOD

Partner WOD

Bike 100 calories
75 overhead squats @135/95
50 chest to bar pullups
25 full snatch @135/95
10 legless rope climbs


Indi WOD:
75 cal bike
50 OHS 135/95
25 chest to bar pullups
15 Full snatch
5 Legless rope climbs