Wednesday 08262015

BB Gymnastics:
5×1 – Snatch complex – Hang Power Snatch (top of the knees) + Snatch Balance + OH Squat

Strength:
1) Shoulder Press – 5@60%, 5@65%, 5@70%
2a) 5×3 One-Stop Snatch Pull (3 count pause at bottom of knee) @ 100%-110% of max Snatch
2b) 5×5 Pressing Snatch Balance – AHAP

Met-Con:
10 Power Snatch (135/95)
1 Muscle-up (Bar)
9 Power Snatch
2 Muscle-ups
8 Power Snatch
3 Muscle-ups
7 Power Snatch
4 Muscle-ups
6 Power Snatch
5 Muscle-ups
5 Power Snatch
6 Muscle-ups
4 Power Snatch
7 Muscle-ups
3 Power Snatch
8 Muscle-ups
2 Power Snatch
9 Muscle-ups
1 Power Snatch
10 Muscle-ups
*Power Snatch @ 135/95 with Bar Muscle Ups

Interval Work:
5 rounds for total working time of:
3 Ring Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Ring Muscle-Ups
Rest 1:00 after each round.

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