Wednesday 11/20

Strength: 
A. build to tough squat snatch in 10mins 
B. take 77% of A complete 1 snatch every 30sec for 4 minutes 

Wod: 
3 rounds for time: 
400 meter run
20 pull ups 
20 OHS

Level 1: Ring rows, 45/35
Level 2: pull ups, 75/55
Level 3: ctb pull ups , 95/65