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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