CYCLE 3, 28/07/2015

WARM UP: 15 MIN
4 X 2 : Heaviest Tall Snatches
Pull high and get under quick
4 X 2 : Heaviest

SOTS Press
Press the bar from front or back rack while squatting
4 X 3 : Heaviest
Perform as A and B. Perform 2 x TS followed directly by 3xSOTS

STRENGTH
Hang Snatch
1 RM Hang Snatch
5 X 3 : 70%
Hang Clean
1 RM Hang Clean
5 X 3 : 70%

METCON:
Games WOD 2015 'The Sandwich'
80 Cal Row 
40 Shoulder to Overhead @60/40kg 
80 Deadlifts @60/40kg

COOL DOWN:
wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps