WOD

WK1: Bench Press: 3 x 8 (all sets done between 65 -70% of 1rm) Then… “Di-ackie” 1000m Row 50 Deadlifts, 135/93 30 HSPU      
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15 Minutes to a heavy Power Snatch Then…. 20 Chest to bar Pullups 15 Power Snatch 115/73 15 Bar Muscle ups 10 Power Snatch 135/93 10 Ring Muscle Ups 5 Power Snatch 165/113
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Work up to heavy set of 8 Back Squats Then 2 sets at 90% 3 rounds 20 KB swings 53/35 20 V-ups 20 Hurdle jumps 24/20
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10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 3 Rounds 800m Run 15 Deadlifts 185/133 25 Ring Pushups *Must row 1000m at some point during workout* Morgan and Meredith at the New Year Novice competition  
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Overhead Squat: 2-2-2 Then… AMRAP 15 Minutes 5 SDHP, 95/63 10 OHS, 95/63 15 Pullups
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