Monday 150420

Week 1 Day 1

This wave is base on maxing on on lifts while working weightlifting as "speed work" and technique work. WODs are to be done as a need to basis. Im providing WODS to be done as a 3 on 1 off. Follow that schedule!  If the schedule is broken, continue the weightlifting portiion but pick back up the "WODs" after the next day off.


A:
Deadlift: Heavy Single

B:
EMOM x 10 x 65% of best snatch
Hang Snatch + Sn Balance + OHS

WOD:
21-15-9
Back Squat 135#
9-7-5
Muscle up
For time

rest 1:1 
Then:

25 Power Snatch 135#
35 Burpees
50 Cal Assaut Bike
35 Burpees
For time:

AOD