3/24/15

Warm up

Burgener warm up

squats

short row/run/air dyne

Strength A.

Hang Snatch complex as Rx’d:  if you miss, do not attempt again, just count number of successful reps out of 18 rep attempts

4 at 65% of 1RM, 1min cap

Rest 1min

4 at 70% of 1RM, 75 sec cap

Rest 1min

4 at 75%, 75 sec cap

Rest 1min

3 at 80%, 75 sec cap

Rest 1min

3 at 85%, 75 sec cap

Strength B

OTM for 10min

Odd – 5 Push Press, 75% of 1RM (or a challenging load that is tough for 5 reps)

Even – 8 Pull-ups and 15 Squats

WOD

18-15-12

Burpee Box Jumps 20/24in

Pull-ups

Mandatory 1min rest

Row 1000m

25 Thrusters 55/75#

Cash out

mobilize hips/hamstrings