jerk Strength:
4×3 Back squat @70%
4×3 Overhead squat @70%

WOD:
Every 2 minutes for 20 minutes, do:
1 Snatch (full) (165 lb./105 lb.)
10 Squats
5 Burpees over bar

Post loads to comments.

_____

LEANFIT:
As many rounds as possible in 10 minutes of:
3 Pull-ups
5 Wall balls
7 Sit-ups

Rest 3 minutes, then AMRAP 10 minutes of:
4 Hang power cleans (75 lb./55 lb.)
8 Walking lunges
12 Russian twists

Posts completed rounds to comments.

______

DE:
As many rounds as possible in 10 minutes of:
3 Pull-ups
5 Push-ups
7 Sit-ups

1 mile Run, then AMRAP 10 minutes of:
4 Hang power cleans (75 lb./55 lb.)
8 Box jumps
12 Russian twists

1 mile Run

Post completed rounds to comments.

Media:
Friday WOD, September 9, 2016