212.3

KD and Rauh... Mid Quad

Strength
Power Snatch
3 x 80%, 2 x 85%, 2 x 1 90%, 2 x 85%, 4 x 3 80%, 2 x 80%
Pwr Clean & Pwr Jerk
2 x 80%, 2 x 85%, 1 x 90%, 1 x 95%, 2 x 2 85%, 2 x 2 80%
Snatch Pull 
3 x 80%, 2 x  90%, 1 x 100%, 2 x 85%

WOD
Class WOD

Conditioning/Skill practice
Every 30 seconds for 6 minutes:
5-7 pull ups
     Protect Your Hands!!!!!