20140820.Wednesday

Barbell:
7x1 Snatch pull + Snatch at 70%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 102%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
50′ HS Walk
9 Shoulder to Overhead 205/135#
9 Rope Climbs 15′
50′ HS Walk
6 Shoulder to Overhead 205/135#
6 Rope Climbs 15′
50′ HS Walk
3 Shoulder to Overhead 205/135#
3 Rope Climbs 15′

Strength:
a) 3x6 ring dips
b) 3x6 wtd pull ups

skill
choose a skill and practice for 5 mins