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)