August 11, 2015

A) Warm up
400 m run3 rounds not for time:

20 m Handstand Walk

Ring Row x 10

L-sit x 30-45 seconds
B) Every 2 minutes on the minute for 12 minutes:

Power Snatch + OHS x 2

Minute 1: 75%

Minute 2: 80%

Minute 3: 85%

Minute 4: 90%

Minute 5/6: 90+%
C) Every minute on the minute for 5 minutes:

Snatch Pull @ 105% of 1RM Snatch
D) For time: 

Move over 700 lbs of odd weight 50 m and back.

(Dumbbells, sandbags, medicine balls, chains, plates, etc.) (no yokes, not allowed pushing sleds)

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