9-9-2016

Lift

5 sets of 3 Front Squats
80%

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

5 x 1 Low hang high pulls @75%

10 x 1 Snatch starting at 65% and working to 90%

Skill

EMOM 16 mins
1. 8 GHR's
2. 120ft prowler push 180/120
3. single leg deadlifts @70/53
4. 20 banded good mornings (green band)

WOD
Partner WOD:
AMRAP in 16 mins
20 sumo deadlift high pulls @75#/55#
20 thrusters
20 handstand pushups

Individual:
Amrap in 16 mins
10 sumo deadlift high pulls @75/55#
10 thrusters
10 handstand pushups