WOD 11.20.17

Strength 

10 Rounds

1 Snatch Pull (use 50lb more for pull than you use for the Snatch)

Rest 30 seconds

1 Power Snatch (start at 70% and work up each round)

Rest 1 minute

Then…

Work Up to a back squats 3RM; then -10% for 2 x 3

Lower Body Muscular Imbalance Work 

4 x 10 Suitcase Deadlifts with heavy KB/DB

4 x 10 yards walking lunge with heavy KB/DB

4 x 10 Step Ups with heavy KB/DB

Conditioning

4 Rounds

With a 90 second clock

3 heavy Touch and Go Snatches (start at 83% of your last Power Snatch)

10 heavy Wall Balls (max weight of 25/20 to 10’/9′ target)

C2 Rower orAssault Bike for calories with the remaining time

Rest 3 minutes, the goal is full recovery for high effort in each round

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