August 28, 2013
1) 3 rounds not for time:
3 muscle ups
30 sec L hang from bar
30 double unders
2) 3 behind the neck snatch grip push press + 3 overhead squats
3 sets heavy as possible
3) 8 rounds:
30 sec max rep snatch (full) (155/95lb)
30 sec rest
I would like you to get no less than 2 reps each round.
4) Row 5,000m for time.
3+3 Complex – 185, 195, 215
Snatch Wod – 26 reps,(4,4,3,3,3,3,3,3)
Great morning.