082015

5:30a class

3x12 hip extension

with Partner

row 200m

10 empty bar OHS

Strength

one set of 5 HEAVY DL

OLY:

Pause power pos. snatch 4x1 @ 90-100%

find 1 rm max pause low hang snatch

Metcon:

6 min AMRAP

10 thrusters (95/65)

8 box jump-overs (24/20)

6 4/3" deificit HSPU

4:30/5:30

ROMWOD

Bench press 5x5 @ 75%

3 rounds of max reps unbroken kipping pullup