WOD for 072516

Segment 1:
EMOM 12 minutes:
Min 1-4:  Power Snatch + Hang Squat Snatch + Snatch Balance
Min 5-8: Hang Squat Snatch
Min 9-12: Squat Snatch

Segment 2:
3×8 Back Squats (roughly 60% 1RM)
5×1 Pausing Overhead Squat (pause in bottom position for 3 count)

Segment 3:
“Pushup Lynne”
5 rounds:
Max Rep Pushups Max
Unbroken Pullups
Rest 3 minutes between Supersets

Endurance Workout (7:30pm):
3 Rounds 300m Run
:20 rest + 200m Run, 2 minute rest
Rest 3 minutes
3 Rounds, 400m
2 minute rest