WOD 08/14/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details)

A- WU- 4 Minute AMRAP @50% RPE of:
10 Calorie Row (Damper 4/2)
5 Snatch Pos 1 (45/35/15/PVC)
10-20 Banded Pull Apart

B- Snatch- 6 Minutes To WU +
3 Every 90 Seconds @ 80% of 06/04/16 (mock-meet) or Most Recent 1RM For 8 Rounds

C- EMOM For 12 Minutes:
Odd-  6 OHS (135/95 or 95/65) or Front Squat  (135/95 or 95/65)
Even: 15/12 Calorie Row (Damper 8/5) or 12/10 Calorie Bike

Notes: For OHS Bar will start on the rack, shoulder to oh anyhow. If athlete is missing requisite mobility, scale to Front Squat.

E- 3 RNFT of: 
FLR on Rings 12 Breaths (birthday candles) orRKC Plank Max UB Time Under Tension
Tuck Front Lever Hold (tuck hang) Max UB Time Under Tension
Sorensen Hold Max UB Time Under Tension

*= Complete as much as possible in time remaining.