09.23.16
Warm Up: 2 rounds or 15:00
400m row
2 lengths lunge with a twist
10 x ankle pulses on rig
10x muscle snatch with empty bar
10x behind the neck press with empty bar
Skill: snatch 3 sets of 2 reps hang snatch pull + hang squat snatch @65%
3 sets of 2 reps hang snatch pull + hang squat snatch @70%
3 sets of 2 reps snatch pull pause 1" off the ground @100%
WOD: 10:00 EMOM odd mins: 3x pausing OHS 95/65 - pause :05-:10 at bottom even mins: 10 TTB