WARM UP

200m run then amrap 4'
10 ATG air squats
25 foot duck walk
25 foot walking lunge w/ shld pass throughs

CLANG & BANG

OPEN WORKOUT 17.3
Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes. 
** SCALED weights Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb. 

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Posted
AuthorBen Magnone