WOD: Friday 2/5/16

Warm-up:

1x

- 20 x reverse hypers

- 20 x back extensions

- Row 500m

- PVC drills for snatch

Strength/Skill:

- Snatch skill development: we'll spend some time working on snatch drills as a group, then break off to puts some sets together and find a weight for the workout.

Metcon: Lurong Challenge 2016 - WOD 3 - "Snatch and Go"

4 Rounds for time:

Level III - 10 Toes to Bar - 10 Snatches (135/95)

Level II - 10 Knees to 90 - 10 Snatches (95/65)

Level I - 10 Sit Ups - 10 Ground to Overhead (65/45)

Additional Work:

- Front squat: find a max double!

- Snatch Chinese Pulls (1 at floor + 1 at knees): 6 rounds

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