Monday (2016JUNE13)

-How many of you feel like this?

Strength:

OH Squat

7-5-3-1; 1 attempt at each

WOD:

5 Rounds

30 Double Unders

20cal Row

10 Burpees

Weightlifting:

Warmup w/OH Squats

Heaving Snatch Balance and 1 OH squat, work up to 78% of Snatch

Front Squat 5sec Pause w/o belt

1RM, then 80%- 2×3 no pause

Snatch- 2sec Pause @ Knee

1RM (no misses), then 80%- 2×2

Clean (2sec Pause @ Knee) and Jerk

1RM (no misses), then 80%- 2×2

Snatch Pulls

Start at 100%- 3×3 working up

UMIW1-

1. Close or Reverse Grip Bench 3×5
2. Bent Over Rows 3×5

Walking Lunges

150m Unweighted