Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
5 sets @70-75% of Snatch: 1 High hang + 1 Hang

WOD:
5 rounds as fast as possible of:

35 Double-unders
3 Power snatches (155 lb./105 lb.)
5 Muscle-ups
Rest 3 minutes

Post loads and time to comments.

_________

Post thoughts to comments.

Media:
Wednesday WOD, December 17, 2014