10 03 16

P
A. Snatch:
1×2 @ 60%, (0:10 pause in squat: both reps)
1×2 @ 70%, (0:07 pause: both reps)
3×3 @ 75% (0:03 pause: rep 1)

 

B. BS: 1-1-1 (83%, 86%, 89%)
5 @ 78% between all singles

 

C. FT [C12]:
36/30 Cal Row
18 Squat Snatch (95/65)
24/20 Cal Row
12 Squat Snatch (95/65)
18/14 Cal Row
6 Squat Snatch (95/65)

 

*D. AMRAP [8]:
u/b DU sets: (20-25-30-35-40-45-50)

3 LLRC

1 rd = 20 thru 50 + 3 LLRC

 

F
A. Pause OHS:
5×3 (0:02 each rep)

 

B. BS: Build to a H5, then 3×5 across

 

C. FT:
36/30 Cal Row
18 OHS (95/65)
24/20 Cal Row
12 OHS
18/14 Cal Row
6 OHS