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Workout of the Day-11/7/2017

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WOD

Part 1
Week 5 of back squat strength cycle
Back squat
5×3 @ 88.5% of 1RM

Part 2
12 min “Hacksaw” ladder
3-6-9-12… etc
KB swing (American) (1.5pd/1.0pd)
Goblet squat (1.5pd/1.0pd)


Olympic Lifting:

Part 1
Power snatch + Overhead squat + Hang snatch
6×1 to 80% of 1RM snatch

Part 2
Snatch balance, pause in hole
3×3 at 100% of 1RM snatch