Brenda K.
Warmup
3rds 1 PVC Burgener Warm-UP, 5 Box Jumps
Skill Work - Snatch Complex
Partner up and alternate turns on the bar. Focus on the fast drop, land on the heels.
3x Power Snatch, Hang Squat Snatch, Squat Snatch 75/55
3x Power Snatch, Hang Squat Snatch, Squat Snatch add 10-20#/5-10#
WOD
9 - 7 - 5
Muscle Ups
Snatch 135/95
Scale for this WOD only:
MUs = 15 PullUps, 15 Dips each round
or Use this version with a band --> Click Here do 10 each rd.
See ya at 0545 and 1700
Post Comments
9:34 as rx'd.
ReplyDeleteOh Snaps! That's Me! lol
ReplyDelete9 - 7 - 5
3:1 Pull Up:Ring Dip
#65 Snatch
14:10
3:1 pull-up: ring dip. good stuff AM crew!
ReplyDelete135 Snatch...squat included!
11:35