10/11

Establish a 1RM Squat Snatch

20 Ring Push-ups
10 Deadlifts (225/155)
10 Jerks (155/105)
10 Power Cleans (155/105)
10/10 Lunges (115/75) (20 Total – 10 each leg, must alternate)
10 Snatches (115/75)
20 Hand Release Burpees
You must use one barbell and change your own plates as you go through the movements.

Squat Snatch
90 (PR)
Really need to focus on dropping under the bar. For f’s sake!!!!

Metcon: 9:18rx
Push jerks were tougher than I anticipated.

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1/3 @ 5pm

Front Squat 3-3-3 Score lowest weight.

4 Rounds for Time:

15 Push Press (75/55)

12 Barbell Lunge (75/55)

(Use same weight from push press – rack weight on back. 12 Total steps, not each leg)

9 Ring Dip

Front Squat: 95lbs (lowest weight)

WOD: 9:39

First 2 rounds w/55lbs, then scaled to 35lbs.