Thursday July 20, 2016

BB warm-up
3x dip stand
3x dip jump
3x dip + hi-pull
3x hang snatch
3x OHS
3x three second Snatch
*repeat with BB plus weight increase

then

3 Power Snatch EMOM for 16 min (65% of 1 rep max)

WOD
pendlay row.001

Pendlay row found at: https://youtu.be/ZlRrIsoDpKg
feel free to fast forward to the 2:00 mark because the intro is all just an explanation of how NOT to do this exercise.