Monday March 20, 2017

Choose between Snatch or gymnastic skill for strength portion, 15 min max.

1. Snatch
60%/2
65%/2
70%/2
75%/2

2. Gymnastics Conditioning
4x9 Muscle-ups (or similar skill that you need to work on)
1:00 of easy rowing between sets

Conditioning
3RFT:
3 Power Snatches (135/95)
5 OHS (135/95)
7 Ring Muscle-ups
Rest 3:00  
3RFT:
9 Power Cleans (135/95)
12 Front Squats (135/95)
15 C2B Pull-ups

*Scale weights and movements appropriately. Scale muscle-ups to C2B or most difficult pull-up variation + most difficult dip variation.