130107

Warm up
12 min EMOM
Even 10 WB (20)
Odd 2 Rope Climb

SNATCH
From the Floor, pause at knee.
10X1 @ WW
135x3, 140x2, 145x3, 150x1, 145x1
Here is 145.

SNATCH PULLS
5X3 @ 100+%
160, 170, 175x3

FRONT SQUAT
5X4 @ 80%
205

Double KB SNATCH
2X20 UB

RUN
20 sets
45 sec @ 50%
45 sec @ 90%
3.15 miles. Ouch!

ROLL TIDE!! ALABAMA is back on top at #1. Total Domination! :)  And that's #15 for ya! 3 National Championships in 4 years! DYNASTY! NICK SABAN! That's all.