10-03-2013

Warm up

DROM

Skill (10 Min)

Snatch Theory, Snatch Sweeps All levels: PVC/35/65

Strength (20 Min)

Snatch Sweeps: All Levels: Ascending 3's across 5 setsĀ 

OVHS (% of Snatch 1RM) : 50% 1x3, 60% 1x3, 70% 5x3

WOD

"3 Rounds

1 min max Burpee over Box 20""

rest 1 min

1 min max KB swings 53/35

rest 2 min

OR

Fran Test (Make up)

21-15-9

Pull-up

Thruster 95/65

12 min cap

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