Thursday 
Find 1rm Bench press
EMOM 20:00 
evens 10 burpees
odds :30 row 


Saturday
Power snatch+snatch grip pushpress, snatch balance work to a heavy single 
EMOM 20:00 
evens 3 TnG squat snatch 105-145 
odds 3 muscleups or 5 CTB pullups 




 

Thursday

04/18/2013

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6x1 1 clean pull from knee + 1 clean 
10:00 to work to a heavy clean
20:00 EMOM 
Evens 5 Deadlifts 275-315 m 185-225
Odds 3 Hard HSPU


 

 
 
Saturday 9:00 AM WOD
6x1 High hang clean to thruster
10:00 to establish a 1rm thruster
EMOM 20:00
5 Thrusters @ 135-155 men, 95-105 women evens
5 burpee pullups aprox. 8"-10" above standing reach






 
 
Regular Competition Class will begin again today Thursday April 11 5:30 at Mid City
This Saturday's Class will be moved to 9 am to accommodate the group WOD at 10:00 and the WLC finals at 11:00

Thursday's WOD
6x1 Snatch warmup w/ pause at the knee working up to a heavy single less than 80% of 1rm
10:00 to find 1RM snatch 
EMOM 20:00 
Evens 3 TnG power snatches 135-155 men 75-105 ladies
Odds 20-40 Double unders