WOD #1--12pm
Warm up: 800m jog + mobility
Skill: 5 sets Pistols 2x 12" x 10ea, 14" x 10ea, 2 x 18" x 5ea
5set HPSU 2x10 2pad, 3x3 1pad
1. Clean Grip Deadlift
40% 135lb x 5
55% 165 x 5
65% 195 x 5
2. 8min build to heavy 1RM SQ Clean
95/3, 115/2, 125/2, 135/1, 145/1, 150/1
3. On the Minute through 8min 3 Sq Clean Thrusters
115lb --27 reps completed
4. 2k Row 90-95% pace 2:00-2:04
8:11.3; felt good
WOD #2-- 6:30pm
3 Sets of intervals with..
12 Hang Power Snatch #80
10 Burpee Broad Jumps
25 Double Unders
rest 2min
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