WOD for Friday 5-20May 20, 2016
A) Deadlift 4×3
B)Deadlift 4×1 (singles) rep from 3″ blocks. Start at roughly 15% less than A) but ascend if you feel safe. Don;t grip it and rip it, pull the bar with control.
C) Work- 3 RFT – 5 Squat Snatches, 10 Clean And Jerks. Competitors 135/85. Fitness 95/65. Capped at 15 minutes. Snatches must be full squat, but Power Snatch to Overhead Squat is allowed. Clean and Jerk’s are any style. You must use the same bar and loading for both movements, so accommodate your weaker element.
Open Gym is 10 to 12 noon Saturday and Sunday.
Yoga 8:45 Saturday and Oly 8:45 Sunday.