3.10.17

17.3 Warm Up

Burgner Warm Up with Barbell

then, 

20min to work to heavy but non maximal Full Snatch.  Very Important to do this!!!

then,

Accumulate 1 min hang on bar

20 Windmill Each Arm

10 Arch to Hollows

10 Kipping Chin Over Pull Ups

5 C2b Pull Ups

 

Warm Up Metcon:

90 seconds to complete:

5 C2B PullUps

3 Squat Snatch 95/65

90 seconds to complete:

4 C2B PullUps

2 Squat Snatch 135/95

90 seconds to complete:

3 C2B PullUps

1 Squat Snatch 185/135

 

 

WORKOUT 17.3

Prior to 8:00, complete: 3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95 / 65 lb.) Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225 / 155 lb.) *Prior to 20:00, 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245 / 175 lb.) Prior to 24:00, 3 rounds of:

11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.