8.21.13 "Fresca"

SWOD:

2 Position Snatch - 5×1@65% of your 1RM snatch

- one full snatch followed up with one hang snatch from top of knee. no dropping bar.

Drop Snatch - 5x2@65% of your 1RM snatch

Supermans - 4x15

sets x reps

-Coach Casey

WOD:

3 rds

21 pull ups

21 dips

200m run w med ball

-the doll