Friday 11/24/17 - Every 7

MAIN WOD
M-1: Snatch
1-1-1, 4x1
Notes: Build over the first three sets to a challenging but technically sound weight. Repeat heaviest weight for four more sets.
M-2: Every 7:00 x 3:
15/10 Calories Assault Bike or Row
8/6 Bar Muscle-Ups
8 Power Snatch, 125#/85#
15/10 Calories Assault Bike or Row
L2: Jumping Bar MU or Burpee Pull ups (1’ above reach), scale snatch to 70%
L1: Jumping C2B or Ring Row
Extra Credit: Run
6x800m @ 7 1:00 rest between sets
Notes: Aim for a steady, manageable heart rate. You should be able to speak in brief sentences for the duration of the workout. Walk during rest.
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