January 3, 2013 (Thursday)

Warm-Up

4 Rounds of:

     125m Row

     5 Bandy Side Steps R/L

     5 Slam Balls

     5 KB Snatch/Arm

Skill

A. Snatch Complex (Snatch DL/First Pull -> Power -> HSS) - worked up to 135#

B. Work up to heavy 1 Rep Snatch - 205#

Strength

Work up to heavy 3 Rep SP - 145#

WOD

30 BW PC w/ 20 DU EMOTM while working

Score - 5:59 @ 205#

WOD

3 Rounds of:

     20 TTB

     20 WB (30#)

Score - 5:13

3 Rounds of:

     10 DL (295#)

     10 Deficit HSPU

Score - 9:12