WOD - Oct 24, 2018

A. Front squat w/pause in bottom - 4x5 *between 70-75% of max front squat
+
Option 1
10 rounds
4 Strict Muscle ups
7 Strict HSPU
12 KB snatches @ 70/55#

Option 2
10 Rounds
4 Strict Pull-ups
7 HSPU
12 KB snatches @ 55/35#

Option 3
10 Rounds
8 Ring rows
10 DB seated press
12 KB snatches @ 35/24#

Time Cap - 20 mins

Sport -
A. Snatch balance - 3x5 light weight here, focus on big punch and foot work
B. Power snatch + hang squat snatch + OHS - 2 reps - E2MOM 8 mins *building
C. 2 rounds
500m row @ 5k pace
500m row @ 1k pace
-rest 2 mins-