Saturday 7/29/16

Oly

Before beginning, run 1 Mile @ roughly 90% RPE, begin Snatch waves after resting for exactly 2:00 upon completion. Obviously, warm your Snatch up before you run.

0:00 1 Snatch @ 70%
1:00 2 Snatches @ 70%
2:00 3 Snatches @ 70%
Rest until 4:00 and load bar…
4:00 1 Snatch @ 80%
5:00 2 Snatches @ 80%
6:00 3 Snatches @ 80%
Rest until 8:00 and load bar…
8:00 1 Snatch @ 90%
9:00 2 Snatches @ 90%
10:00 3 Snatches @ 90%

Note total number of makes/misses.

CrossFit

4 rounds of:

9 Deadlifts 135/95#
100′ Shuttle Run (25′ down/25′ back)
7 Hang Power Cleans 135/95#
100′ Shuttle Run (25′ down/25′ back)
7 Front Squats from floor 135/95#

Rest 2:00 after each round.