01/27/16

1) Find a 3RM Hang Power Snatch

2) Pause Speed BS (2 sec pause at bottom, no bounce, stand up as fast as possible): 10X2@60%, rest exactly 30 sec.

3) 7 minute AMRAP:

10 WBS

30 Dubs

4) Capacity:

10 minute row

10 minute air dyne

Run 1 mile