Friday (2017MAR10)

Weightlifting:

7x(1+2)

1x Snatch (3s Pause in Bottom) + 2x Overhead Squat

 

TeamWOD:

5 Rounds (Each Teammate):

20x Thrusters (105/70#)

400M Run

 

Weightlifting:

Muscle Clean + Front Squat + Clean Sotts Press

4 x (2+2+2)

 

Clean Pause Pull (Knee-Hip-Finish) + Clean Pull

4 x 2(1+1)

-Same % as max as snatch Pull

 

Clean and Jerk

70% x 3 + 1 x 5

 

Snatch Balance

5 x 2

 

Front Squat w/ 3 sec Pause

60% x 3 x 10

 

3 Rounds

10 Hip Extensions

ME GHRs

 

Abmat Situps

For Time

100 Reps AFSAP