Wednesday, 4-13-16

Strength/Skill – Oly Day Snatch – Find a heavy single; 85% of HS x 2 x 2 x 2 Clean & Jerk – Find a heavy single; 85% of HS x 2 x 2 x 2 Front Squat -Find a heavy single HS; 90% of HS x 2 x 2 x 2 …….Then 3 R.F.T….

Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu

W.O.D. 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use 75% of your max from the 15 minutes 5 H.S.P.U’ s

  For time: 1-10 Power C&J 115/85 1 Rd of “Nate” between sets Nate = 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 8 KBS 70/53 *30 min Cap*

Skill: 15 Min for Handstand practice WOD- 24 Min AMRAP: 10 c2b pull ups 50′ farmers carry 70/53 7 Air Squats **E4MOM- 5 Burpees**

Strength/Skill – Snatch High Pulls 5 x 3 TnG “Christine” Three rounds for time: Row 500m 12 Deadlifts, bodyweight 21 Box jumps, 20″