Friday January 4th

Part 1: Hang Power Snatch – 4 x 10 @ 60% 1RM, Rest 2 min btw.

Part 2: “1/5/2018”

AMRAP 15 3 Hang Power Snatch, 6 Pull ups, 12 Squats Rx 115/85, L2 105/75, L1 95/65 *compare to 1/5/18 

Notes: Weight for snatch in WOD should be heavier, more about strength than endurance.

METCON

Part 1: 3×10 of manmakers

Part 2: WOD: AMRAP 15 of 15 KBS, 10 Jumping Pull Ups, 15 Squats