September 23rd 2013

7am and 4pm Strength
A)Work up to 90% of your 1RM Snatch, then,
EMOM for 5 minutes, 1 Snatch @90%
B) 3×3 Snatch grip deadlift 110% of 1RM Snatch
Warm Up
A) Warm Up on the Board
OR
B) 5×2 Behind the head snatch grip Push Press + 2 Overhead Squats
WOD
AMRAP in 10 minutes of:
10 Handstand Push Ups
15 Sit Ups
10 HEAVY Kettlebell Swings
Run 200 meters