05/05/2017

Warm-up:

A) 5 Pass-throughs

B) 5 Drop Snatch

C) 5 Tall-snatch

then,

load the bar with 40-50% of 1RM Snatch

WL:

1) Every 90 seconds for 10 rounds:

3 Snatches, working to a max

Strength/Skill:

2A) Snatch pull 5x3 AHAP

2B) 4x5 Strict Muscle-up plus slow negative through transition, OR 4x8 tempo pull-ups, 33x3 tempo

Conditioning:

3) 7 minute AMRAP:

5 Deadlifts (use heaviest weight from 2A + 10%)

10 Burpees over bar