WOD: Tuesday 22/09/2015

Hang Power Snatch
3-3-3-3-3-3

Then:

For total time complete:
buy in - 500m Row

3 Rounds of:
7 Hang Power Snatch (35kg/50kg)
14 Ball Slams

buy out - 400m Run

Post weights and times to comments.

Endurance - Workout of the Week
For time:
Run 3,000m
Row 2,000m
100 Thrusters at bar weight (15kg/20kg)

Barbell
Pause Clean + Pause Hang Clean: 50%, 60%, 70%, 2 x 80%, 90%, 95%
Alternate between:
a) 6 x 3 Split Jerk
b) 6 x 3 Pause Clean High Pulls - 3sec pause at knee

Post Nancy recovery....