12-9-13 WOD

1) a) 3 Position Snatch (FLOOR, KNEE, HIP) 5×1 @65%
b) Snatch First Pull with 3 Second Pause 4X3 @ 110-115% OF 1RM SNATCH

2) WOD
5 Rounds:
3 DL 285/205#
30 Air Squats
**Rest 2 minutes
4 Rounds:
8 Push Press 115/75#
8 Toes To Bar
Cash Out–
21-15-9
Sumo DeadLift High Pulls 115/75#
Bar Over Burpees

11-20-13 WOD

1) a)Clean & Jerk 4X2+1+1 @ 75-80% (2 FROM FLOOR + 1 FROM HANG @ TOP OF KNEE + 1 JERK)
b) 1 and 1/4 Front Squat 4×4 @ 75% (if you didn’t do FS MAX from 10/12/13, use 90% of your
HBBS MAX as your FS MAX percentage)

2) WOD
21-15-9
Wall balls 20/14#
Sumo DeadLift High Pulls 95/65#
Box Jumps 24/20″