Wednesday 3/18/15

Warm up

Row or Run 4 minutes

2x

5 muscle snatches

7 overhead squats

9 snatch balances

Strength A.

14 reps of snatch starting at 65% of 1RM and build only to keep form efficient, Cap of 18min

Strength B.

5 Rounds

12 box jumps 20in

Run 200m

Row 30 cals

WOD

For time:
Row 750m
20 Thrusters 65/95#
20 Power Clean 65/95#
Row 500m
15 Thrusters 75/105#
15 Power Clean 75/105#
Row 250m
10 Thrusters 80/115#
10 Power Clean 80/115#

Cash out

3 x 90sec BW plank hold resting 45sec betw ea

Additional work

Snatch First-Pulls: rest 30-45sec betw sets
2 at 70% of 1RM snatch
2 at 75%
2 at 80%
2 at 85%
2 at 90%

5 x 4-7 strict chin-ups resting up to 1min betw sets