Warm Up:
Run or row
1 round with PVC
2 rounds with empty bar
10 DL
10 muscle snatch
10 OHS
Strength:
1 full snatch +
1 OHS
*work up as heavy as possible
Wod:
10 min AMRAP
3 hang power snatch 110/75
6 hang power clean
9 bar hop overs 
Posted on Dec 27, 16
Warm Up:
Run or row
1 round with PVC
2 rounds with empty bar
10 DL
10 muscle snatch
10 OHS
Strength:
1 full snatch +
1 OHS
*work up as heavy as possible
Wod:
10 min AMRAP
3 hang power snatch 110/75
6 hang power clean
9 bar hop overs
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