1. Snatch

A. 4 sets of:

3 Singles @ 85%

B. Spencer Arnold 7/13 Cycle:

6 x 2/4 reps @ 100%

2. CFO WOD

Part 2:  ‘Isabel’ (5 min cap)

For time:

30 Snatches 135/95#

3. Gymnastics Stamina

Advanced

5 unbroken sets of:

3 bar muscle ups

5 chest to bar pull-ups

7 toes to bar

Intermediate

3 unbroken sets of:

3 chest to bar pull-ups

5 pull-ups

5 toes to bar