Friday, August 5th, 2016
Warm-Up
Strength/Skill - Snatch
Take the next 15 - 20 minutes to build to a safe, repeatable, good looking and heavy Snatch. If you can Squat Snatch, do it. If you are power Snatching it, awesome, just add a Overhead Squat to each one (if you can). Make sure you hit each weight you try more than once.
Metcon - Benchmark WOD - 20 Minute AMRAP
8 Overhead Lunge Steps
8 Burpees
8 Overhead Lunge Steps
8 Pull-ups
Fitness:
No weight or a very lightweight
Ring Rows
Performance:
15/25 LB Bumper Plate
Competition:
25/45 LB Bumper Plate
Chest to Bar Pull-Ups