POGO // 7|16|15

jamesandjillJames & Jill Ross // Timp4Time 2015

LENKA1Timp4Time 2015 // photo credit: Lenka Fisher

strength | skill

5 sets of:

snatch push press (behind neck) x 3 + OHS x 3

use approx 75% of Snatch 1RM

wod | POGO

3 sets for timed rounds of:

10 hang pwr snatch #115 / #75

20 box jump overs 24″ / 20″

500m ROW

rest 4 min between

**compare to 1 | 12 | 12015