9/21/15

WARM UP

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB

10 Pull-ups or 5 C2B
30 sec Plank
10 Alt 1-Leg RDL

BUY IN

10 min to a heavy

3 pos snatch (floor,knee,mid)

immediately following

1 full snatch @ 95% and 90%

SKILL

Muscle Snatch + Tall snatch

3 x 3 of each

WOD 

For Time:

Run 1600m

30 S2OH 135/95

60 Pull-Ups

CASH OUT 

BB row

3 x 6 w/ 2 sec pause at top

AHAP

MOBILITY 

T/S

RESULTS