Skill:
Scapula pull + hip rise on pull-up bar

Strength:
5×1 Snatch balance @ 65-70%
4×3 Back squats @ 75%

WOD:
“Amanda”
For time, reps 9-7-5 of:
Muscle-ups
Snatches (squat, 135 lb./95 lb.)

Post loads and time to comments.

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LEANFIT:
7 rounds for time of:
300m Row
7 Hang snatches (75 lb./45 lb.)
7 Toes to bar
200m Run
Rest 1 minute

Post time to comments.

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DE:
10 rounds for time of:
2 Deadlifts (225 lb./155 lb.)
2 Box jumps
200 Sprint (to food park, walk back)

Post time to comments.

Media:
Wednesday WOD, September 20, 2017

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