MON20JULY2015

WOD

Strength
Hang Snatch below knee: 60/3, 70/2, 80/2, 85/2*3 sets

Conditioning
6 Power Snatch (115/75)
400M Sprint
5 Power Snatch
300M Sprint
4 Power Snatch
200M Sprint
3 Power Snatch
100M Sprint

Extra

5 min. dedicated Wrist/shoulder stretching/flexibility

Front Squat every 60 sec: 50/3, 60/3, 70/2, 75/2, 80/1, 85/1, 90/1, 94/1, 90/1, 85/2, 80/3, 75/4, 70/5, 60/6

3 attempts max freestanding HS in 4×6′ square

3 minutes to establish max HS walk. After; do 10 hollow rocks for any attempt under 18′

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