AM
A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
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