WOD 8.22.14 Friday

We are starting a new four-week cycle, so add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

A. Squat:

  • 5@65%
  • 5@75%
  • 5+@85%
  • rest as needed

B. Power Snatch: 3 position

5 Rounds; Start each lift from the floor (1 round = 3 lifts)

  • Pause at mid-shin
  • Pause above knee
  • Pause mid-thigh (pockets)

C. 3 rounds for time

  • 15 Hand-Release Pushups
  • 10 Front Squats

D. 3 Sets

  • 15 Partner Glute Ham Raises

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