3 OCT, 2012

STRENGTH:  HANG SNATCH 

                                 5 X 3 @  65% of  1 RM

WOD:      SNATCH COMPLEX  @ 60% OF 1 RM

                    8 RDS

                    3   SNATCH PULLS

                    5  POWER SNATCH

                    1   SQ SNATCH w 3 sec HOLD AT THE

                         BOTTOM

BAR CAN NOT BE RELEASED DURING COMPLEX

PENALTY FOR RELEASE:  ADV – 3  HSPU    

                      SCALE – 5  KB SWINGS 53/35

 

LURONG PERFORMANCE WOD # 1 WILL BE THIS THUR

THIS WILL BE A MAKEUP OPTION ON SAT