WBS, Pull-ups, Burpees

Natalie Burgerner Snatch Sequence (video)

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Weekly challenge
Dead-hang hold for as long as possible

Strength
A) Back Squat  5-4-3-2-1 then max reps at 80%
B) Rower 5×10 pulls to find lowest 500m split
C) Handstand Attempts 5×5

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Foundation
For time
Run 800m
Lunge 200m
Run 800m

Conditioning
5 mins – AMRAP WBS
-rest 2 mins
4 mins – AMRAP Pull-ups
-rest 2 mins
3 mins – AMRAP Burpees

                                                         
Competition 
For time:
15-12-9
Thrusters 135/95/65#
Strict C2B
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Weekly Challenge
Dead-hang hold for as long as possible

Best Results:
Women – tba
Men – tba
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