FRI05JUNE2015

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WOD

Strength
Snatch: work up to 80% then go through the following sets twice: 80/1, 85/1, 90/1, 93/1

Conditioning
AMRAP in 10 min:
10 Deadlift (185/115 | R+ 225/165)
7 HR Pushups | R+ Ring Dips
5 DB Push Press (45/25) | R+ KB PP (53/35)

Extra
Press From Split: 4×4
Clean + Jerk: Work up to 75% and complete 3 sets of the following resting 30 sec between reps and 2 min between sets: 75/1, 80/1, 85/1, 90/1

4 Rounds not for time:
10 weighted back extensions
10 band pull aparts w/ 2 sec hold
10 weighted GHD situps
10 alt, Pistols

2 sets of max reps hanging weighted leg lifts to parallel
(start in a hollow position on a bar with a weight b/n your feet and lift to parallel)

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