02.03.17

Warm Up:500m row 2 lengths walking lunges 1 length broad jumps 1 length leg swings 2 lengths shuffle

Barbell Warm Up: empty bar then 95/65 5 reps of each: Snatch press Snatch grip (behind the neck) back squat Snatch push press Mid-hang muscle snatch OHS

Skill: OHS 5 sets of 4 reps- working from your 1 RM snatch weight 1- 65% 2- 70% 3- 75% 4- 80% 5- 85%

WOD: 8:00 AMRAP Hang snatch 95/65 Bar muscle up- sub c2b pull ups 3 bar mu 3 hang snatch 3 bar mu 6 hang snatch 3 bar mu 9 hang snatch 5 bar mu 12 hang snatch 5 bar mu 15 hang snatch 5 bar mu 18 hang snatch if you make it this far, bar muscle ups are 7 and then add 3 reps to the snatches each time

IMG_4164