11.15.13 "Dirty Diane"

SWOD:

Snatch - 5x3@80% of your 1RM

Snatch Pull - 4x3@100% of your 1RM snatch

Strict Pullups - 4x8

WOD:

15-12-9 of:

Power Cleans 185/120#
Deficit HSPU 6/4″

 -Coach Casey

BBG

2-Position Snatch (Floor + Hang) @ 85-90% 5X1+1 – rest 60-90 sec.

Strength

1a) 4X5 Weighted Strict GHD Raise – heaviest possible, rest 60 sec.
1b) 4X1+3 Heaving Snatch Balance + OHS @ 80-85% – rest 60 sec.
1c) 4X3 Front Squats @ 70% – rest 60 sec.

Conditioning

“Dirty Diane”

15-12-9 of:

Power Cleans 185/120#
Deficit HSPU 6/4″

-the doll