Workout Of THE Day-09/26/2016

WOD:

Part 1:

3k Row for Time

Part 2:

9 min AMRAP: 8 DB Snatch (55/35), 8 V-Ups, 8 Air Squats *FAST!!!*

STRENGTH:

Part 1:

Deadlift 82%x5-88%X3-93%X2 – 85%X5-90%X3- 95%X2

Part 2:

3 RFT 20 WB 30/20 + 15 cal row + 10 power cleans 185/135

OLYMPIC LIFTING:

Hang Snatch doubles to 90%. Hang Snatch Pulls 3×3 at 105%.