Double Duty...

Warm-Up
GOWOD
BB WU
Burgener Progression

A) Power Snatch
Build to a tough Single (1-RM)
B) HANG POWER SNATCH
4 sets of Doubles @ 70-80% of the above
------------------
C) 1 & 1/4 BACK SQUAT
5 - 5 - 5 (building from last week)
-----------------
FOR TIME:
2 Rnds:
15 Thrusters (135#/9#)
15 Bar-Facing Burpees
(Thrusters should be heavy, but not so heavy that you need 3-4 breaks)

Ladick ~ XX / XX / 185# / 4:35 (@95#)
Daliege ~ XX / XX / 185# / 5:59 (@115#)
Stan ~ XX / XX / 185# / 5:42 (@95#)
tb ~ 185# / 135-135-145-145 / 235-240-245 / 7:02
58s Thrusters UB (58s)
3:38 Burpees (2:40)
5:48 Thrusters 11-4 (2:10)
7:02 Burpees (1:14)

ENGINE (later in day)
Assult Bike
10m Easy
+
4 Rnds of:
10m Hard sustainable pace
2m Slow spin recovery
(1 Rnd added from last week!)
+
10m Easy Cooldown

tb (miles / Watts / RPMs / Cals)
10m WU = 2.8mi / 110 (142) / 45 (50) / 54 Cals
#1 = 3.69 / 227 (291) / 59 (64) / 114 Cals
#2 = 3.79 / 250 (305) / 61 (65) / 124 Cals
#3 = 3.74 / 236 (305) / 60 (65) / 119 Cals
#4 = 3.71 / 227 (318) / 59 (66) / 117 Cals
10m Cooldown = ?? / 103 (136) / 44 (49) / 54 Cals