7-10-16


Barbell 

5X1 Hang Snatch (power position) + 1 Hang Snatch (knee) + 1 Hang Snatch (3″ from floor) – work to a heavy/unbroken complex for the day, rest 90 sec.

Conditioning 

3 rounds of:

1:00 ME ring rows
3:00 AMRAP of:
12 OHS 95/65#
12 TTB
1:00 Rest
*count ring rows and rounds completed.

-Extra work-

5 rounds For Time

10 box jumps 24/20

7 burpees

5 pull ups 

*Extra work should be performed with significant rest between the above conditioning.( 15-30 min.)This is meant to supplement, not to replace regular conditioning WODs. Regularly programmed conditioning WODs take precedence. Do not freak out or feel bad about yourself if you don’t do these, or are unable to. These are just for those who have time and like to do a little extra. 

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