11.7.16

BB CYCLING

5X1 1 Paused Snatch (at knee)

+ 1 Paused Hang Snatch

+ 1 Paused Hang Snatch from

Power Position

(3 count pause in each position)

– work to a maximal complex,

rest 2:00

Strength/GST:

1a) 4X5 Weighted GH Raises

work up to max set of 5

– rest 2:00

1b) 4X3 BTN Push Jerks

+ 1 Heaving Snatch Balance

(“close to” Jerk grip for all

– no Snatch grip) – work to a max

for the complex, rest 2:00

Alternate sets

Metcon:

“Karen”

150 Wall Balls 20/14#

For time.