April 21, 2017
Warm Up-
500m Row
3 RNFT:
3/side Spiderman w Reach
5 Scap Retractions
7 Russian Baby Makers
9 PVC OHS
Strength-
Every Minute on the Minute for 3 Minutes:
High Hang Snatch x 2 reps @ 50-65%
Rest 1 Minute
Every Minute on the Minute for 3 Minutes:
Hang Snatch x 1 rep @ 70-80%
Rest 1 Minute
Every Minute on the Minute for 3 Minutes:
Snatch x 1 rep @ 80+%
WOD-
200m Run, 30 Dumbbell Snatches (50/35), 5 Rope Climbs (20 Strict Pull Ups)
200m Run, 20 Dumbbell Snatches , 3 Rope Climbs (15 Strict Pull Ups)
200m Run, 10 Dumbell Snatches, 1 Rope Climb (5 Strict Pull Ups)
For Time
*Alternate Arms on Dumbbell Snatches!
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