1.18.17

Warm up

8 min AMRAP

100 m run 

5 pvc pass throughs

5 OHS with pvc

5 snatch balances with pvc

3 burpees

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Strength

6 sets

3 power snatch

3 OHS

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WOD

AMRAP in 9 min

800 m run 

30 snatches 95/65

max pull ups

rest 3 mins

AMRAP in 7 min

600 m run 

20 snatches 115/80

max CTB

rest 2 mins

AMRAP in 5 min

400 m run

10 snatches 135/95

max BMU

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Cool down: 200 m walk

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Extra Credit: Back Squat

5×3 @ 80%