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December 1st, 2014

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strength
Back Squat 3 Reps with 2 second pause in squat
Max rep strict C2B Pull up
X 5 rounds

wod
For Time:
50 Box jump 30/24″
50 Toes to bar
30 AKBS 2/1.5 pood
30 HSPU
30 Burpee 6″ jump

scaled
For Time:
50 Box jump
50 Hanging leg raise
30 AKBS
30 Box HSPU
30 Burpee
**100 cal row for time; not part of class focus on good form, strong pulls**

weightlifting
Pocket Snatch High Pull [% of Sn] 75%/3×3

Behind Neck Sn Grip Press
7×3

Snatch Pull [% of Sn] 85%/6×3

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