Aug 16, 2017

Thursday 2017.8.17

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10-12  OHS w/PVC
6-8  Ring Pullups
Then
3XBurgener Warmup

WOD

A. Power snatch + Overhead squat
3-3-3-3-3
Snatch the bar overhead and catch it in a partial squat, stand, then perform an overhead squat

B. Snatch deadlift
3-3-3
For the deadlift, use 100-110% of your one-rep max snatch.

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2 comments:

monroe said...

115 x 3, 135 x 3 snatch
165 for the deads

Melissa Salamanca said...

55 x 4, 65 x 1
85# for deadlifts