WOD:

1) Power Snatch: 5 x 1 @ 82.5% of 1RM Power Snatch

Rest 90 seconds between sets. Warm-up as needed.

2) Power Clean and Push Jerk: 5 x 1 @ 82.5% of 1RM Power Clean or Push Jerk

Use whichever of your two maxes are lower. Rest 90 seconds between sets. Warm-up as needed.

3) “2011 Regionals WOD #3″- 21-15-9 – AQAP:

Deadlifts 315/205

Box Jumps 30/24

httpv://www.youtube.com/watch?v=o1Fvw3oYoT4

Austin Malleolo from the North East setting the World Record at 2:56

4) Superman and Hollow: Alternating Tabatta

Perform 8 rounds total, 4 of each, alternating between the two positions of 20 seconds on 10 seconds off

5) Kettlebell Hold: Max Time 70/53

Deadlift two Kettlebells at the same time and then hold onto them as long as possible. When you drop them your set is done.

For results post weight of each set of Power Snatches and Power Clean and Push Jerks along with time to complete Met-con and any scaling used. If you did Extra Work post thoughts for Superman/Hollow, and time you were able to hold the Kettlebells.

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