WoD 120730

4 pm Strength

Behind the Neck Push Jerk with Snatch Grip

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max

1 Set of 3 Reps @ 70% of Snatch 1 Rep Max

3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Snatch Grip Dead Lift

1 Set of 5 Reps @ 70% of Snatch 1 Rep Max

3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Power Snatch + Overhead Squat

1 Set of 4 Power Snatch + 4 Overhead Squat @ 60% of Snatch 1 Rep Max

3 Sets of 3 Power Snatch + 4 Overhead Squat @ 70% of Snatch 1 Rep Max

Back Squat

1 Set of 5 Reps @ 60% 1 Rep Max

1 Set of 5 Reps @ 70% 1 Rep Max

5 Sets of 3 Reps @ 80% 1 Rep Max

Met Con Warm Up Dynamic Warm Up 3x 30 seconds of each L-sit Pull ups burpees

100 Double Unders 100 Air Squats 75 Double Unders 75 air squats 50 Double Unders 50 air squats 25 Double Unders 25 air squats