WOD Mon Oct 30

Strength

Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

Rest 2:00 between each set of squats

Skill

Snatch Technique
Clean & Jerk Technique

Work

“Power Down”

For Time: 
15-12-9
Calorie Row / Bike
Power Snatch (95/65) / DB Power Snatches @ 50/35

directly into…

15-12-9
Calorie Row / Bike
Clean and Jerks (95/65) / DB Power Clean + Push Press @ 50/35

CompTrain

Ring Muscle-Ups
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74%
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest