WoD 121126

Warm up
3 Rounds
8 push ups
8 False Grip ring rows
8 Dips
5 L-pull ups

* L- Pull ups obviously require you to be able to do unassisted pull ups, if this is not you we will do an eccentric L- Pull up ( Jump up to an L-hold with your chin over the bar hold for a 2 count and then lower as slowly as possible )

Strength:

Burgener warm up as a group. Focus on the positions; Start, Hang, Catch

Snatch
2x3 @70%, 3x2@80%, 5x1@90%
Front Squats
1x2 @ 80%, 1x2 85%, 3x1 @ 90%

We have a lot more reps and volume in the strength section today. This will Require you to move a little quicker, If you want to finish your sets. The sets at 90% are the working sets for each exercise and all sets before should be considered a warm up and should not require an extensive rest.

Met Con
21-15-9
Front squats (155/50% 1RM) Choose whichever weight is lower today, Weight should not be the limiting factor in this work out
Pull Ups