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Workout Of The Day – Tuesday 1/8/2019

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WOD

Strength
E90sec for 9min (6rounds)
10 GHD Sit Ups
5 Double KB Power Snatches blue / green

Metcon
3RFT
21/18 Cal Row
15 Burpees BJO
9 D-Ball G2OS 100/70


OLYMPIC LIFTING

Part 1:
Snatch from blocks
3×2 @50% (1RM SN)
3×1 @60%
3×1 @65%
2×2 @70%
2×1 @75%
2×2 @80%
2×2 @85%
2×1 @87%
1×2 @90%

Part 2:
Snatch Pull from blocks
4×1 @80%
4×2 @90%
3×2 @100%
3×1 @105%
3×2 @110%

Part 3:
Front Squat
3×2 @70% (1RM C&J)
3×1 @80%
3×2 @90%
3×3 @100%