2017-09-20 WOD

WARM
std warmup
250m row
pvc snatch drills

MAIN

A. 7 min emom
{
1 Power Snatch
1 Hang Snatch
}
warm: 3x45, 2x65
main: 3x75, 3x85, 1x95

B. for time, 20 min cap
{
50 air squat buy-in
4 rounds
{
400m run
10 Sumo Deadlift Highpull w kettlebell 53# (Rx was 70)
15 cal AirDyne
20 walking lunges
}
50 air squat cash out
}
time: 17:26

I added:

C. Front lever progression
3x Tuck Front Lever

D. MU work
3 Strict MU
1 kipping MU