23
Mar
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