July 23, 2015 

July 23, 2015

Warm Up-

3″ Turkish Get Ups (light)

PVC Complex  (Hi-Lo Pass Throughs/Wrap Arounds

Then:

3-5 sets:  Snatch Pull + Snatch + Snatch Balance (OHS up) + Hang Snatch + Snatch Balance (OHS Up)

* Empty Barbell only

Strength-

Every 2minutes for 12″:

2 Snatches

*Start first set at 65-70%, & increase across sets!

Then:

4 x 2 Behind Neck Snatch Grip Push Press 70%

*From Rack

WOD-

3″ AMRAP:

3 Power Snatches 115/75

6 Burpees

9 Pull Ups

x 3

*Rest 1″ between AMRAPS

*Record each round