September 14, 2016 

September 14, 2016

Warm Up-

1 Lap Run

2 RNFT:

5 Snatch Pulls + 5 Snatch Hi Pulls w Barbell

1″ PVC Complex

10 Warrior Squats

1″/side Banded Shoulder Stretch

Strength-

Find a heavy single Hang Snatch + Snatch

WOD-

EMOTM 16 minutes:

Even: 30 seconds Max Meters Row (start of the minute)

Odd: Power Snatch or Snatch x 3 reps 80% of today’s

heavy single