Workout Of THE Day-12/14/2016

WOD:

Part 1:

Front Squat 3-RM

Part 2:

3 Rounds: 30 DB Thruster (55/35), 30 T2B, 30 Wallball (30/24)

STRENGTH:

Part 1:

Warm up 3X10 seated KB press. A. 4X6 1 arm KB push press 4 seconds decent. B. 4X10 barbell roll outs

Part 2:

6 min amrap. 5 HSPU 10 pull-ups 15 hang power snatches 95/65. 3 min rest. 5 min amrap 3 HSPU 5 pull ups 8 hang power snatches 115/75

OLYMPIC LIFTING:

Part 1:

MAX Snatch

Part 2:

Overhead Squat 3×3 at Max Snatch