11-2-16

Strength
12 min alternating movements
1st min 1 hang clean + 1 hang squat clean AHAP
2nd min 3 Weighted pull-ups (hold a dumbell with your feet)
If you can’t do weighted do strict or do a pull-up
and slowly lower to the bottom

Wod
3X
12 power snatch (105/75)
9 pull-ups (cc: c2b)
6 pistols

Advertisements