A. 500m Row
B. Burgener WU pvc/15/45#
C. Work up to working weight
Strength/Skill
A. Percentage work for Snatch
3 x 1 @ 85% (185#)
4 x 1 @ 90% (195#)
2 x 1 @ 95% (205#)
8 x 1 @ 75% (165#) Alt. b/w power and squat
B. Work up to heavy 15 Rep OHS - 175# *PR*
C. Percentage work for Clean & Jerk
3 x 1 (235#), 4 x 1 (245#), 2 x 1 (255#), 8 x 1 (205#) alt. b/w power and squat
D. 8 x 1 ~EMOTM Pause FS -> 1.25 FS -> FS - worked up to 225#
WOD
50' Prowler Push (235#)/round
25/20/15/10
OHS (95#)
TTB
Score - 9:49
Warm-Down
5 x 150m Row while partner does
Plank, bootstrap, PU, Squat, Burpee
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