Thursday

Pre WOD

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

WOD

Four sets for max reps/calories:
30 seconds of Rowing for Cals.
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)(must STEP down)
Rest 30 seconds
30 seconds of Toes to Bar (thumbs around bar)
Rest 30 seconds