08/10/2016

Warm-up:

In ten minutes:

With an empty barbell, 2 rounds:

3 Hang Snatch pull + 3 Hang Snatch + 3 Heaving Snatch Balance

then, work up to 70% snatching singles

WL:

1) Snatch: 70x3, 75x3, 80x3, 85x3

Strength/Skill:

2A) FS: 70x5x6

2B) 6X5 strict Muscle-ups or 5 strict banded, or MU progressions, or ring rows/bar or ring support

Conditioning:

3) 10 minute AMRAP:

3 Bar muscle-ups

10 OHS (95/65)

or…

5 Hip-to-bars

8 Push-ups

10 OHS (95/65)

Competition:

Before conditioning:

1A) Snatch Grip RDL 4x5, ahap with perfect form

1B) Strict toe-to-bar 4x10