8.21.17

EMOM for 12 minutes

Snatch Push Press to snatch balance (2+2) (30%, 40%, 50%, 60%)
-rest 1 minute-
Jerk (3 sec pause Dip and Catch) working up x4
-rest 1 minute-
Snatch Pull 2×3 100% of snatch

WOD
10 rounds
3 clean and Jerk A. 155/105 B. 115/80 C. 95/65
5 bar facing burpees

Accessory
Snatch Deadlift (5 sec eccentric) 3×5

8.15.17

Snatch
1 rep Every 30 seconds for 6 minutes
-rest 2 minutes-
Clean and Jerk
1 rep Every 30 seconds for 6 minutes

WOD
21-15-19
Deadlift 185/130
Push Ups
Box Jumps 24/20

*coaches challenge 225/155*

Accessory
3x
Max rep strict pull ups
10 Kang Squats
*Bend over into a good morning, lower into the bottom of a squat, raise back into the bottom of a good morning position, then finish the good morning* Use a PVC to get the feel of the exercise before using a barbell.