Coach Ben with his team “Get Clean or Die Flossing” after running the IMS Phoenix Marathon.  Great work, guys!

Olympic Lifting:

Snatch
3×1

Go Heavy, but no misses!

Strength:

A) Snatch Pull
      -5×2 @ 105% of heaviest Snatch today
B) Pause Back Squat
      -5×1 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 2 Snatch Pulls, rest 60 seconds, then perform 1 Paused Back Squat, then rest 60 seconds. Repeat until all sets are complete

WOD:

20 Min AMRAP upward a ladder
1, 2, 3, 4…
Power clean (185/130)
Burpee kipping pull up

So, first set, do 1 Power Clean, and 1 Burpee to kipping pull up, Set 2, do 2 Power Cleans and 2 Burpee to Kipping Pull ups, etc…Keep adding one rep per move each round.  Your score is the last set you finished at the end of 20 minutes.

Post score to Comments

https://www.youtube.com/watch?v=oD_wlSRc3A4

Video courtesy of CrossFit FBC.  SO, when doing the Burpee to Kipping Pull Up, drop down for your burpee, get back up fast, jump up to pull up bar, then go into a kip swing before pulling your chin above the bar.  This keeps you from using the jumping momentum to get chin above.