Am 5,6,9,11 Pm 330,4,5

11/14/14

Strength:
A) 5×3 strict press HATA
B) 5×5 Pendlay Rows (HATA with perfect form)

Do 1 rd of A then 1 rd of B for 5 rds. Rest as needed between sets.

Wod:
3 min amrap
7 hang power snatches 95/65
14 air squats
Rest 1 min
3 min AMRAP
10 box Jump overs 24/20
20 HR push ups
Rest 1 min
3 min amrap
50 wall balls
ME muscle ups in remaining time
Bar or rings