Wednesday, November 16, 2016

 5 RFT

10 Alt Pistols

20 Box Jumps (20/24)

25m WaitersCarry Right(35/55)

25m Waiters Carry Left (35/55)

400mrun

2 Rope Climbs  

Oly 7pm

High Hang Power Snatch

3 sets x 3 reps @ 75%

3 rep high hang power snatch from the top of your thigh for 3 sets at 75% of your one rep max snatch. 

High Hang Power Clean

3 sets x 3 reps @ 60-65%

3 rep high hang power clean from the top of your thigh for 3 sets at 60 – 65% of your one rep max clean. 

Deficit Snatch Deadlift and Shrug

3 sets x 2 reps @ 90%

90% of your one rep max snatch from a 1″ deficit.

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