Saturday 09252015

Primal Warm Up:
AMRAP 15 minutes of:
1000M Row
100 Double-Unders

BB Gymnastics:
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1RM Snatch
Working on perfect mechanics at all phases in the lift.

Met-Con:
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75)
(Knee to NOT bend pass hips)
4 Minutes of Strict Pull-Ups
(no weight, just working on strict body weight)

Pain WoD:
20 Rounds of:
3 Clean and jerk (185/125)
6 Burpees to 12″ target
9 Wallballs 30/20lbs
Clean and jerk meant to be quick power clean to push jerk. Be hard on yourself and make it a true 12″ target from your full standing reach on the burpees.

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