Thursday August 9th

A-Snatch                                                                 

4 at 75%                                                                 

3 at 80%                                                                      

2 at 85%                                                            

1 at 90% x 3                                                   

90 sec rest in between

B- 1min ME hang power snatch at 50% of 1RM

C-For time                                                  

5-10-15-20-15-10-5                                  

OH squats 95/65 C- 125/85                                                         

HSPU

Endurance WOD

Forefoot drills WU

10 X 100m sprints with walk back recovery

2 X 1600m - first 800 @ 5 km pace second 800 @ 800m pace

4 min recovery between each

800m max effort