FloTraining Workout of the Day 10/21/16

A. Skill

Accumulate the following:

• 60 seconds at the top of a chest-to-bar pull-up
• 90 seconds in a negative pull-up
• 120 seconds active hang

B. Conditioning

3 rounds for time:

• 8 below the knee hang squat snatch (115/75)
• 8 behind the neck snatch grip push press
• 8 back rack lunges
• 200m double kettlebell farmer's walk (53/35)

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