04.07.14 Monday

--SWOD--

5 Heavy Sets of a 3 Position Snatch

-Position-1 Snatch from floor

-Position-2 Snatch from top of knee

-Position-3 Snatch from mid thigh

--THE WOD--

3 Rounds

10 Front Squats (155/105)

20 Pull-ups 

30 Lateral Bar Hops

*15 min Cap

Joe!