''M.E. Power Snatch 1-1-1-1-1 and Article 89 '' (01.13.2011)

Warm-up Drills (01.13.2011)
Row 750m
''Burgener Drill'' (3Rnds/45lbs)
2 Rounds of
3 x Snatch Grip Deadlift (45lbs)
3 x Hang Power Snatch (45lbs)
3 x Power Snatch (45lbs)
3 x Overhead Squat (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Groiners
-Scorpion Stretch

''M.E. Power Snatch 1-1-1-1-1'' (01.13.2011)
Power Snatch 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Power Snatch, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

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''Article 89'' (01.13.2011)
Complete 4 Rounds for time of
Row 250m
9 x Deadhang Pull-ups
12 x Knees-2-Elbows
15 x Wallball (20/14lbs)

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Mobility WOD

CrossFit Endurance Rest Day (01.13.2011)