WOD 160404:

BBG

1) 5X5 T&G Power Snatch – work to a 5rm, rest 2:00

2) 1XME T&G Power Snatches @ 85% of #1

Strength

1X10, 1X20 Back Squat – use the set of 10 as a gage to judge how heavy you can go, then fairly heavy but not maximal load for the 20 reps – rest 3:00+ between sets

Here’s a calculator to help guess at percentages: http://www.kalanen.fi/maxrepcalculator/

Conditioning

10:00 AMRAP of:

3 Rope Climbs 15′
12 OHS 115/75#