Wednesday 05.20.15

Deadlift:

3 @ 70%

3 @ 80%

3+ @ 90%

Snatch Grip Push Press: (super light) use to warm shoulders up

3 x 5

No-Dip Snatch balance: (again.. Super light!) skill!

3 x 3

EMOM for 12 minutes

Even minute: 1 power snatch + 1 OHS

Odd minute: 2 Split snatch (1 each leg)

* Be safe with load especially if split is new.

* This EMOM is more about skill development than load

Non-Barbell Option:

EMOM for 12 minutes

Even minute: :30 sec max effort row

Odd minute: 6-8 shuttles

Metcon A: 1000m row time trial

Rest 2 minutes

Metcon B: 1000m run time trial

* You can do these in either order…