THURSDAY, JANUARY 21, 2016

CROSSFIT CLASS:

1. Strict press: 5×3, climbing
2. Power Snatch: Quickly work up to a heavy single for the day
3. WOD: using 60% of you best power snatch complete the following for time.

3 Rounds of:
50 Abmat sit-ups
15 Power snatches

WEIGHTLIFTING PROGRAM:

1. back squats: 85%x3x10
2. front squats: 75%x3x3
3. snatch balance no dip: aka drop snatch. Work up to a heavy single. No more than 5 reps
4. snatch balance with a dip: work up to a heavy single. No more than 4 reps
5. toes to bar x 50 reps, sit ups x 50 reps