3.11.13 "Splitting Heirs"

SWOD:

Hang Snatch (Hip) - 1x5@45%, 4x5@55%

30 Tire Sledges

Drop Snatch - 1x5@55%, 4x5@65% of 1RM Snach

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.

-Coach Casey

WOD

3 RFT

50 Double-Unders
20 Front Squats (135/75)
15 Ring Dips

@ 15 min. stop and rest 2 min

Max Split Jerk Hold 

-the doll