150722 - CrossFit, Catalyst

Warm-up
3 rounds
20 double-unders
10 alternating pistols
10 alternating KB OHS M:35-55 F:20-35

Strength
Z press: seated floor press

WOD
Tabata :20 work, :10 rest x 8 for each:
Wall ball
Floor press M:75 F:55
Lateral hops over the bar
Power snatch

Catalyst
Snatch
60% x 2
70% x 2
75% x 2
80% x 1
85% x 1
Clean and jerk 
60% x 2 +1
70% x 2 + 1
80% x 1 + 1
85% x 1 + 1
Back squat
75% x 3
80 % x 3 x 4