Monday, August 24, 2015

First  pull (7X1 Paused Snatch First Pull + 1 Paused Snatch)
Glute-Ham Raises ( 4X5 Weighted GH Raise – heaviest possible)
Push Jerk ( 4X3 Push Jerks + 2 Jerk Grip OHS –)
Metcon (Time)
3 rounds for time of:

5 MU or 3 pull ups/3 ring dips
7 Power Snatches 155/105#
15 Box Jump Overs 24″

*Rest 2:00

3 rounds for time of:

5 MU or 3 pull ups/3 ring dips
7 Power Cleans 155/105#
15 Box Jump Overs 24″

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