15 Minutes, work up to a heavy:

3 Press + 5 Push Press + 7 Front Squat

 -then-

Open WOD 13.1

17 Minute AMRAP

40 Burpees

30 Snatches @ 75/45

30 Burpees  

30 Snatches @ 135/75

20 Burpees

30 Snatches @ 165/100

10 Burpees

AMRAP Snatch 210/120

 

Level III

...as Rx'd

Level II

...perform as Rx'd until you fail 2 snatches, then switch to clean & jerks and keep moving. 

Level I

Hang Clean & Jerk the whole way through.  Begin with an empty bar, add 10/5 to each side for each subsequent round. 

 

Comp HW: 

Back Squat

6 sets of 5 reps @ 75% 

-then- 

Face forward upright sled drag, heel to toe (Recovery work).

* use harness and walk 40 yds at a time, 5 times.  

* if you cannot stay upright and tall, then it is too heavy.  

http://youtu.be/M7eTf57iuaY

skip to 50 seconds to see louie's brief explanation.  

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