01-26 Friday

Skills and drills for:
Squat Snatch or Clean and Jerk
Build to a heavy single

WOD: Lurong workout #2
Snatch me if you can
5 minutes as many reps as possible
Level 3: Squat Snatch (155/105) Masters 40-49 (135/85) Masters+ (115/65-Power snatch)
Level 2: Ground to overhead (115/65) Masters 40-49 (95/55) Masters+ (75/45)
Level 1: Ground to overhead (75/45) Masters 40-49 (65/35) Masters+ (45/25) 

This will be ran in 2 heats: you will judge one round and work one round

WODPeterson