10/9/15 Friday

am

A. Snatch + Snatch Balance + 1-2 OHS; build to max in 18 minutes 

121

*if NOT comfortable with re racking barbell SAFELY, remove snatch balance and hit some speed work after with this. Just perform Snatch + OHS 

B. 70-77% of A; hit for 3 x 3, NOT TnG ; rest 2 min between sets 

100#

C. 

10 cal bike 

100m shuttle 

10 cal bike

@90+% rest 3/1 X 3

2:03, 1:58, 2:00

D. Assistance work – recovery – athlete specific ; not taxing for pm

pm
A. Back SqT – 1RM with 5 second pause in hole + 3×3@85%- with 5 second pause on each rep also 

243

255F even on bumpers :(

C. Wodapalooza week 2 – wod 3

 AMRAP 7

21-15-9

Hspu

C2b Pullups 

* note completion of 21-15-9 time 

1+66 (9 of the 15 pullups)