March 11, 2016 

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