140513 ~ Happy Belated Birthday Melissa W!!

A belated Birthday WOD request by Melissa W! Let's set some new Benchmark records to put of on our new PR Board!!! 

Strength:

10 min Hand Squat Snatch Technique and warm-up

then...

Regionals Event #1

6 min to find 1 RM Hang Squat Snatch

At the call of "3-2-1 … Go!" athletes will have 2 minutes to load their barbell and attempt their first lift. They will not be allowed to lift again until after the 2-minute mark. They may not attempt their final lift until after the 4-minute mark, and the lift must be completed before the 6-minute mark

Each athlete will begin with an empty barbell and a stack of plates. Athletes may not decrease the weight after a failed attempt. The smallest weight increment permitted will be 5 lb. for both men and women.

then...

10 min to work up to 5RM Bench Press

**Compare to 140422 ....try adding 5-10lbs**

Conditioning:

Complete for time:

"Grace"

30 Clean & Jerks (135/95#)

Cash Out:

Accumulate 2 min in an "L" sit hold

then...

100 Hollow Rocks

100 Atomic Situps

 

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