April 7th 2014

7am and 4pm Strength
Establish a 1RM Back Squat
Warm Up
A) Warm Up on the Board
OR
B) 5×2 Tempo Snatch (Go to minute 6:10 and see what I am talking about)
Take 3 seconds for the bar to get from the ground to the knee
As soon as the bar passes the knee, go!
WOD
3-2-1 AMRAP
3 minutes max reps of Thrusters @115, 75
3 minutes max reps of Kettlebell Swings
3 minutes max reps of Ring Dips
Rest 1 minute
2 minutes max reps of Thrusters
2 minutes max reps of KBS
2 minutes max reps of Ring Dips
Rest 1 minute
1 minute max reps of Thrusters
1 minute max reps of KBS
1 minute max reps of Ring Dips