7-17-16


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 

For time:

50 m oh plate carry 
10 Single-Arm Kb Snatches (alternating) 24/16
20 Calories Bike
50 m oh plate carry 45/25
10 Single-Arm kb Snatches (alternating) 24/16
30 T2b
50 m oh plate carry 45/25
10 Single-Arm KB  Snatches (alternating) 24/16
40 Wall Balls 20/14#
50 m oh plate carry 45/25
10 Single-Arm KB  Snatches (alternating) 24/16
*advanced do farmer carry with 70/53 KB, and use 70/53 for KB snatches, 40 t2b and 60 wall balls. 

-Extra- (lol)

5 rounds

30 double unders 

15 ring dips 

7 burpees pull ups 

For time 

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