June 10th 2014

7am and 4pm Strength
3 Position Snatch Grip Holds
Do 5 sets holding super heavy weight in 3 Positions
2 inches off the floor, below the knee, and above the knee
Hold each position for 3 seconds and do not touch the floor until complete
Warm Up
A) Warm Up on the Board
OR
B) 5×2 High Hang Power Clean + 1 Jerk
WOD
AMRAP in 12 minutes of:
2 Hang Squat Cleans @155, 105 OR 225, 135
4 Bar Muscle Ups
8 Burpees