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Workout Of The Day – Thursday 1/10/2019

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WOD

Strength
12min EMOM
1 Snatch Deadlift
1 Snatch Pull
2 Power Snatches

Metcon
Every 2min for 5 rounds complete the following:
6 Hang Power Snatch 95/65
9 Pull Ups
12 Air Squats


OLYMPIC LIFTING

Part 1:
Clean and Jerk
2+2 x2@50% (1RM of C&J)
2+2 x1@60%
2+2 x1@65%
2+2 x2@70%
2+2 x2@75%
2+2 x2@80%
1+1 x3@85%

Part 2:
Deficit Clean Pull
3 x1@80% (1RM C&J)
3 x2@90%
3 x3@100%

Part 3:
Front Squat
4@70% (1RM C&J)
4@80%
4@90%
4@100%
4@105%