5/1/15 Friday

A. Snatch grip deadlift x 3 + hang snatch x 2 + Overhead squat; build to max for the day 

121

127 failed second hang

B. Back Sqt – 1RM with 3 second pause in hole 

231

242F

C. Strict Press – 3RM for the day 

96x3

100x2

D. 500m Row Intervals x 7; rest 1:45  (-1 second) off prior splits 

 

E. DB SA Rows 8-10 reps x 4 sets each side

F. Assistance WOD 

5 rds – NFT

100m shuttle farmers carry (70/53) KB’s 

20 weighted sit-ups 

30’ HS walk

400m Run @70-80%

Done.