4.5.17

warm up

200 m  run 

10 air squats

5 snatch balance with barbell

5 OHS with bb

5 good mornings with bb

10 hang snatch with bb

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Strength: 6 sets

3 hang snatch (above knee)

3 OHS

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WOD:

2 rounds

1 mile run

rest 7 mins

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Cool down: 200 m walk

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Extra Credit: Clean pulls (below knee)

3×3 @ 90% 1 RM clean

3×3 @ 95%