Monday 8-21-17

OPEN

1. Snatch

60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3

2. Snatch Pull

(105%/3)4

3. Back Squat
(80%/5)5

4. Gymnastics Conditioning
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds

5. Conditioning (Class WOD)
5 RFT:
400m Run
15 Power Snatches (95/65)

6. Midline
60 GHD Sit-ups
60 Hip Extensions
40 GHD Sit-ups
40 Hip Extensions
20 GHD Sit-ups
20 Hip Extensions

PERFORMANCE

5 rounds:
400m Run
15 Power Snatches (75/55)

FITNESS

5 rounds:
400m Run
15 Power Snatches (65/45)