Watch Jon North teach his hit and catch and superman pull.
Warm Up: Row 1000m,15 Hit and Catch, BBWU
Strength: Squat Snatch/OH Squat Combo
65%x3+3×1 70%x3+3×1 75%x3+3×4
WOD: KB 300
5 rounds for time
40 KB Swing 35/25
10 KB Snatch Rt Arm
10 KB Snatch Lt Arm
(Compare to 8.26.13)
Icing: Muscle up Skill Work