Skill:
3×1 Scapula pulls + strict pull up (slow)

Strength:
3×1 Snatch @ 80%
3×1 Snatch balance @ 80-85%
3×1 Overhead squats @ 85-90%

WOD:
10 rounds for time of:
2 Deadlifts (275 lb./185 lb.)
10 Ring push-ups
2 Bar muscle-ups

Post loads and time to comments.

_____

LEANFIT:
7 rounds for time of:
10 Kettlebell deadlifts (53 lb./35 lb.)
10 Walking lunges
20 Bicycles (lay on back alternate knees to elbow)
10 Push-ups
10 Sledge hammer strikes
200m Run

Post time to comments.

_____

DE:
2 rounds for time of:
15 Clean & Jerks (135 lb./95 lb.)
25 Dips
50 Bicycles
800m Run

Post time to comments.

Media:
Monday WOD, October 30, 2017

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