January 20, 2017

January 20, 2017

dynamic :

1 minute of pass thrus

3 minute circuit of :

5 snatch pulls 

10 hang snatch

15 overhead squats 

1 minute of pass thrus 


work :

5 minute warmup 

+

10 sets, every 1:15 of :

1 snatch + 20 double unders 


notes :

- start at 50% of 1rm. add 5-10 lbs each set.

- if you fail, lower weight to last successful weight and finish out sets.

- double under scaling = double under practice. 


wod :

15 minute clock to complete :

500 meter row 

5 front squats @ 75-80% of 1rm


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