WEDNESDAY 12-13-17

WARM UP 2-3 X or 10 min
200 m run
5 SHPT
5 OHS
5 SNATCH BALANCE
5 SOTS PRESS
5 Negative C2B
30 sec couch stretch each leg

STRENGTH
Muscle Snatch
5 X 3 build to heavy

Snatch Deadlift
5×2 @ 85% Of 1 RM snatch
Pause for 5 Seconds 1″ off the ground, stand.

Hang Snatch High Pull (Of 1 RM Snatch )
5×3 @ 55%

WOD
As many reps as possible in 7 mins of:
3 Chest-to-bar Pull-ups
3 Hang Power Snatches, 115/80 lbs
6 Chest-to-bar Pull-ups
6 Hang Power Snatches, 115/80 lbs
9 Chest-to-bar Pull-ups
9 Hang Power Snatches, 115/80 lbs
Continue in this fashion, adding 3 reps to each movement until the 7-minute window expires.

*Scale C2B TO Pull Ups
Scale weight 65/95

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