12 Dec 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5-3-1 Wk9 (Back Squat)
5x 45,65,80,95,115
3x 135,145,165,185
2 sets:
1 minute DU practice
10 Wall Balls
+
2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS
Prep
Power Snatch
3 sets of 5 touch and go reps, Build to weight used in workout
65,75,85,95
WOD
On a 12 minute clock, complete:
150 Wall Balls (14#)
90 Double Unders
Max Power Snatch (95#) in remaining time
Result = 120 wall balls
5-3-1 Wk3 (Bench)
5x 45,95,105,125,135
3x 150,167
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