WOD 130722:

AM
BBG
1)15 min to establish a 3RM Pause Snatch (3sec at knee) - 60kg

2) 3 x 3 Pause Snatch @90% of 3RM from 1# - 55kg, rest 90"

3a) 5 x 2 Snatch first pull (top of knee), rest 60" - 90kg

3b) 5 x max Incline bench row w/ KB 2x24kg, rest 60"

PM
Conditioning

EMOM for 10 min

5 Pull-ups
7 Box Jumps 60cm

Rest 5min

10 rounds  30" sprint/ 30" off