Friday 11.16.2018

STRENGTH: OHS 3.3.3.3.3 at 105-110% of 5rm

or

Snatch Complex
3 reps of 3 Position Snatch Complex-
Pause at-
1- below knee
2- above knee
3- pockets
4- Full Snatch from Floor

WOD: (AirForce 1)

For Time
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

-4 Burpees at the top of each minute

L1- 95/65
L2- 75/55, 3 burpees
L3- 55/25, B squats insted of OHS, no burpees

12min CAP