Thrusters then Thrusters, Snatches and Toes to Bar

This is a combination of two different Crossfit mainsite WODs.

Warm up with 3 rounds of

• 3 x Pause Front Squats
  
• 3 x Strict Press, hold 2 seconds at top of press

Then 5 rounds of

• 5 x Thrusters

Rest as needed per round, work up to a heavy set.

Then for time 22-18-14-10-6-2 of

• Dumbbell Thursters @ 14kg
  
• Alternating Dumbbell Snatches @ 14kg
• Toes to Bar

As recommended by the WOD description, use light weights for the metcon to increase intensity.  Should be able to cycle through the WOD quickly.

Results:  For the Thrusters (started with the weights in a rack) 95-115-120-125-130lbs, split the last round into 3 and 2.  Metcon in around 12 minutes (messed up starting my watch  so missed most of the first round… added 2 minutes to compensate).