Monday 1/16/17

Monday 1/16/17


1. Build to a Heavy Weight

1 Pause Snatch Pull* + 1 Hang Squat Snatch

*Pause at the knees for 3 seconds then explode into a shrug. Then keep hold of the bar and go into a hang snatch (anywhere above the knee)

https://www.instagram.com/p/BEcarheCkdD/?taken-by=shanebocfiii&hl=en


2. WOD

RX-5 RFT, Scaled-4 RFT

12/9 Calorie Row

12 Power Snatch (III-95/65, II-80/55, I-65/45)

12 Wallballs (20/14#) LIII-30/20#

12 T2B

Rest 1 min