Tuesday 4-3-18

WARM UP
1 min Row
1 min Bike
3X 10
Wall Squats
SHPT
OHS
SOTS PRESS
Ring MU Transition

 

STRENGTH
Back Squat Waves
3 Sets of
3 Reps @ 77%
*Rest 1 minute
7 Reps @ 62%
*Rest at least 3 minutes between sets.

Snatch Practice
2 x 1 rep @ 80%
3 x 1 rep @ 85-87%
*These are just singles, work up in weight to this 80% and see if you can hit all of these with no misses!

CONDITIONING
5 Rounds for time
6 Hang Power Snatches 135/95#
6 Muscle Ups
*Pick a weight you can do all the snatches unbroken!

scale.. 115/75–95/65–75/55

MU -Scale transitions or (pull ups + DIp 6+6)

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