WOD

Friday

Skill: pausing snatch pull

10 singles (2-second pause at knee level)

Strength: power snatch complex

E90sec, 7x

1 snatch pull

1 low hang power snatch

(building to heavy for the day)

Metcon: "Rush Hour"

E4min, 5x

12/10 cal bike or 14/12 cal row

9 bar-facing burpees

6 power snatches (135/95#)