12/8/2017

12/7/2017
December 6, 2017
12/9/2017
December 8, 2017

W.U 5 Mins Individual

Group WU:  Power Snatch Movement 

*Cover Tech skill for movement application

Strength:  10 Mins 

Work towards a touch n go 3 rep Power Snatch.  Only proper receiving positions will count

W.O.D 3 Tiers Levels, 12 Min Clock

“Amanda” 9-7-5 (ADVANCED)

  • Muscle Ups
  • Power Snatches 135/95

(INTERMEDIATE) 15-12-9

  • Chest 2 Bar Pullups
  • Ring Dips
  • Power Snatches 105/75

(BEGINNER) 21-15-9

  • Kipping Pullups (Bands if needed)
  • Bench Dips
  • Power Snatches 95/65 or less

AUX:  Hollow Planks HOLDS 3 x for max effort time