Skill:
Hang Power Snatches
Sets of 5, go light, as fast as possible.
CrossFit Mount Laurel Throwdown WOD:
15 minute cap
Row 750 meters, 15 Hang Power Snatch 95/65, 20 Burpees Over Bar
Row 500 meters, 12 Hang Power Snatch 95/65, 15 Burpees Over Bar
Row 250 meters, 9 Hang Power Snatch 95/65, 10 Burpees Over Bar
Strength:
Snatch Grip, Behind the Neck Presses
3 x 5
Cash Out:
4 Rounds (For quality, not for time)
1 Legless Rope Climb
5 Deficit HSPUs
10 GHD Sit-ups
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