20181103

Weightlifting:

Snatch - 8 x  2 Snatches (quick singles) - @75% of Snatch

Clean - 8 times through the complex @75% of Clean - Power Clean/Hang Clean/Clean

Deadlift - 5x3@110% of Clean

4x10 GHD Situps

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CrossFit:

Overalls

AMRAP 20:

15 Power Snatches (75/55)

200 Meter Run

15 Thrusters (75/55)

200 Meter Run

15 Clean and Jerks (75/55)

200 Meter Run

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Comp:

Taser

For Time:

30 Power Snatches (135/95)

1 Mile Run

Directly into…

30-20-10:

Kettlebell Swings (53/35)

Thrusters (75/55)

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Deadlift

9 Sets of 3:

3 Sets at 70%

3 Sets at 75%

3 Sets at 80%

*After each set, complete 15 AbMat Sit-Ups.

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