Friday:  August 30, 2019

Warm-Up(0:00 – 15:00)
Mobility:  1:00 Dead Hang from pull up bar

3 Steady Rounds
Run 2 laps
6 Strict Pull Ups (use a band here if needed)
6 Burpees

Strength(15:00 – 30:00)
Power Snatch 4×3 at moderate weight (warm up the movement for the workout)

WOD(35:00 – 60:00):  Strict 25:00 Time Cap

Fitness
For Time:
Run 1 Mile (or 2K row)
Then,
3 Rounds
12 Alternating DB Snatch (6/arm)
15 Ring Rows
Then,
Run 800m (or 1k row)

Performance
For Time:
Run 1 Mile (or 2K row)
Then,
3 Rounds
6 Power Snatch 135/95lbs
12 CTB Pull Ups
Then,
Run 800m (or 1k row)

Option 2:  Barbell weight at 95/65lb and regular pull ups

Competition
For Time:
Run 1 Mile
Then,
3 Rounds
6 Power Snatch 155/105lbs
6 Ring MU
Then,
Run 800m