Thursday 11/3/16
Warm Up
Trainer’s Choice
First…
Every :90 Seconds for 10:30 of:
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
+
30 Double Under’s or 60 Single Under’s
*Build up to a challenging weight for the complex (70%)
WOD
AMRAP 18:
6 Ring Dips or 10 Bench Dips
7 Hang Power Snatch
8 Sumo Deadlift High Pull
250 Meter Row or .4 Mile Bike or .15 Mile Run
LEVEL 1:
8 Bench Dips
35/45lb Hang Power Snatch/SDLHP
LEVEL 2:
Assisted Ring Dips or Ring Dips
55/75lb Hang Power Snatch/SDLHP
LEVEL 3:
Ring Dips
65/95lb Hang Power Snatch/SDLHP (advanced: 83/115lb)
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