Barbell Work
 
 
                 1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
 
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
 
Conditioning 
 
14 Minute AMRAP of:
 
2 Rope Climbs
14 Wall Balls 20/14
7 Toes To Bar
100M Sprint With Wall Ball