12-5-14

Friday

Warm Up

Rowling

Skill

Overhead Squat

Strength

2 x 1 @ 70 power snatch + ohs

2 x 1 full snatch 

2 x 1 @ 75 power snatch + ohs

2 x 1 full snatch 

2 x 1 @ 85 power snatch + ohs

2 x 1 full snatch 

 

WOD

work-rest

 5    -   2

4    -    2

3    -    1

2    -    1

1     -    You Made It!   

3 cleans 155/115

6 pistols

9 push ups 

Score = heaviest full snatch/total rounds+reps

 

L1: 135/95 pistols from seat

L2: 115/85 pistols from seat/ banded push up 

L3: 95/65 assisted pistols/push up from knee