Monday, September 14, 2015

paused SNATCH (5x1+ + 1 Paused Hang Snatch)
3 count pause at knee
Glute-Ham Raises ( 4X5 Weighted GH Raise)
Behind The Neck Jerk (4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Metcon (Time)
For time:

8 Muscle-Ups/24 pull ups+24 ring dips
40 Double-Unders
12 Power Snatches 135/95#
8 Muscle-Ups/24 pull ups+24 ring dips
40 Double-Unders
9 Power Snatches 155/105#
8 Muscle-Ups/24 pull ups+24 ring dips
40 Double-Unders
6 Power Snatches 175/115#

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