8.1

Oly Strength (35 Minutes)

10 mins to find 1 Rep Max OHS for the day 

     then:

1. Mid-Hang Snatch - 65% x 3 x 4                                                     60 sec rest
2. Snatch Pull - 90% (of snatch) x 3 x 3                                           60 sec rest
3. Snatch + 2 OHS - 2 x 1 @ 70%, 2 x 1 @ 75%, 3 x 1 @ 80%          90 sec rest

                                                      Most of you do no know your OHS Max

                                                      Use this as an opportunity to get a good estimate.

                                                       You will need to know it in the near future.

Strength (30 Minutes)
Back Squat     90 sec rest
1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%
Front Squat    90 sec rest
1 x 5 @ 60%, 3 x 5 @ 65%

Midline

1A. Turkish Get Up (with empty barbell)  3 x 3 (each side)     60 sec rest

1B. GHD sit up     3 x 10                                                        60 sec rest

WOD
Class WOD.

          Non muscle-uppers, instead of MU do:

          2 jumping muscle ups. 

         On the second jumping muscle up, do two ring dips.

Dolf (19 minutes)

If you did not do the Oly stuff from 7.5, find your OHS max and then do this instead of:

1. Row 500 meter at 4/5 speed (add 10-15 seconds to PR 500m Row)
        rest 3 minutes
2. EMOM for 6 min: 5 Power Clean and Jerks @ 105#
        rest 3 min
2. EMOM for 6 min: 5 Power Snatch @ 95#

                                              Touch and go ALL reps.