WOD: Thursday 8/11/16

Warm-up:

- Coach's Choice!

Strength/Skill:

- Front Squat (2s pause at bottom): Work up to a heavy single, then complete 3x3 deloads (no pause)

Metcon: 16m EMOM (work 30s/rest 30s)

- Minute 1: Bike

- Minute 2: Push-ups

- Minute 3: Kipping Pull-ups

- Minute 4: Mountain Climbers

Additional Work:

- Three-position Snatch Pull + Snatch: 3x2 @75%, 2x1 @80%, 1x1 @85%, 1x1 @88%

- Three-position Clean Pull + Clean and Jerk:3x2 @75%, 2x1 @80%, 1x1 @85%, 1x1 @88%

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