11.20.12

Snatch ahap - 2 reps EMOM for 5 min (5x2)

Muscle ups 3x5. If you cant do muscle ups use the bands to work transition. 

Drop snatch ahap 4x5

Supermans 4x8

AHAP = as heavy as possible keeping form perfect; when in doubt start low and work up in weight

-Coach Casey