WOD: Friday 8/14/15

Strength/Skill:

- Front squat: work up to a heavy double (over 90%)

- Finish with 2 x 2 back squats at that same weight

Metcon: For time! (buy-in/cash-out included in time)

- Buy-in 400m run

then, 5 rounds

- 6 x L-arm dumbbell snatch (60/40)

- 6 x R-arm dumbbell snatch

- 16 x jump lunges (45/25)

- 24 v-ups

then,

- Cash-out: 20 x burpee toes-to-bar!!

Strength Class:

- 5 x 3 snatch from blocks (complete at least 2 sets at 75%)

- 4 rounds: 1 x snatch pull + 2 x hang snatch pull

- 4 x 3 touch and go push press (work up to 75%)

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