12/20/2016

WARM UP

3 rds
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank

BUY IN

RX :
Every 2 minutes, for 10 minutes (5 sets):
2-Position Snatch ascending
(mid-patella, floor)

Comp:
work no higher than 65%

SKILL

choose sets that don't make your HR spike

WOD

3RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 PU

free: kb snatch(9ea arm)/ring rows
comp: 95-65/C2B

CASH OUT

remaining class time to:
work to a heavy TGU

MOBILITY

lats