August 10, 2015
Warm Up-
2min row + 3min cont. wall therapy squats (facing wall, hands on wall, feet as close to wall as form allows), then:
5″ AMRAP (Warm Up Pace):
10 Barbell, or PVC OHS
:30 Bottom OHS Hold w. Barbell, or PVC
5 Snatch Pulls + Snatch Hi-Pulls w/ Barbell
10 Snatch Balance w/ Barbell
Strength-
Every 2min for 16min:
Hang Snatch + Snatch + Overhead Squat
*Work up across sets, but think good form for all sets!
WOD-
1000m Row
30 OHS 95/65
30 Pull Ups
400m Run
15 OHS 95/65
15 Pull ups
For Time
**15″ Time Cap
ADV=135/95
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