March 11, 2016

Warm Up-

2″ Alt KB Snatches 35/26

2 RNFT:

5 Snatch Pulls + 5 Snatch Hi Pulls w Barbell

:30/arm Banded Shoulder Distraction (Band on Rig at Shoulder Height.  Extend arm Keeping Palm toward ceiling)

5/side Spidermans

:30 PVC Complex

 

Strength-

Every 90 seconds for 12 Minutes:

1 Snatch Lift off + 1 Power Snatch @ 85%

*Snatch Lift off= Stand with Bar to middle of knee, & pause.  Bring Bar back to floor before Power Snatch.

 

WOD-

RX:

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-ups

 

Scaled:

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 45/35
5 jumping chest-to-bar pull-ups

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