11.16.16 Wednesday 

WLW: Weight lifting Wednesday

10 minutes to warm-up to 75% of 1RM Squat Snatch or Power Snatch. 
6 sets / 90 seconds /3 reps 75% Squat Snatches or Power Snatch 
4 1/2 minutes to warm up to 75% of Squat Clean and Split Jerk. 
6 sets/ 90 seconds/ 2 reps 75% of Squats Clean and Split Jerk 
WOD 

AMRAP in 7 mins 

7 Overhead Squats 95/65

7 Burpees to a plate 

100 m run 

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