Congrats to Coach Noah, who snatched 245lbs this weekend! The picture is a frozen frame from the video he has of the lift!

 

Strength
Four rounds today
Rest 90 seconds between movements and rounds

Bench Press (4-6 reps @ 20X1)
Strict Pull-Up

 

Conditioning
Five rounds for time:
10 Hand-Release Push-Ups
20 KB Swings (24/16kg)
200 Meter run