February 25, 2015

Warm Up-

1 Lap + 2″ KB Swings (35/26

PVC Complex (Hi/Lo Postion)

Then, w/ empty barbell:

Snatch + Snatch Balance + Sotts Press (OHS back up) + Hang Snatch + Snatch Balance + Sotts Press (OHS back up)

x 2

* If cannot be performed with bar, use PVC

 

Strength-

3 x 3 Hang Snatch (above knee) @ 75%

Then:

3 x 2+ 3  Hip Clean + Hang Clean (below knee) @ 70%

*Do not drop during complex

 

WOD-

4 Rounds:

2″ Max Cal Row

1″ Max C2B Pull Ups/ Muscle Ups

Rest 1″ between sets

*Count total Cals, & total Pull Ups/Muscle Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282