Thursday, 1-12-17

Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk

Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1  

Work up to 80% of 1RM Clean then .. EMOM for 6 min- 1 Power Clean + 1 Squat Clean @ 80% 3 Rounds: 10 TGU’s 53/35 10 Power Cleans 135/95 10 Box jumps Directly into… 21 – 15 – 9 Kettlebell Swings 70/53 1 Arm DB Snatches 50/35

Run 800m Then 2 rounds for time, 9 deadlifts (165/115#) 6 hang cleans 3 jerks Run 400m Then 2 rounds for time, 9 deadlifts 6 hang cleans 3 jerks The 9/6/3 should be completed as a complex meaning the bar should not be dropped once you start. It can be dropped in between rounds and…

Strength: Snatches 6 singles @ 85% 3RFT: 40 Air Squats 20 Hang Power Snatch RX95/65 RX+115/95 Cash Out- RX 50 pull ups RX+ 50 c2b Pull ups    

Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35