May 13, 2019

 

a) WARM UP:

2 rounds (1 with dowel 1 with bar)

  • 5 jump and shrug
  • 5 snatch high pull
  • 5 muscle snatch
  • 5 behind the neck Strict Press
  • 5 Power Snatch
  • 5 Squat Snatch

Then,

  • Accumulate 1 minutes in an overhead squat
b) STRENGTH:

  • Snatch: 3-3-3-2-2-1-1-1

** let’s go heavy today

c) WOD: Deadward

12 – 9 – 6 reps of:

  • Power Snatch 165/115 (P: 115/75)
  • Burpees to 6”-10” Target
  • Bar Muscle Ups  
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