Monday, April 30, 2012

20120501

Brenda K.


Warmup 
3rds 1 PVC Burgener Warm-UP, 5 Box Jumps

Skill Work - Snatch Complex
Partner up and alternate turns on the bar. Focus on the fast drop, land on the heels.
3x Power Snatch, Hang Squat Snatch, Squat Snatch 75/55
3x Power Snatch, Hang Squat Snatch, Squat Snatch add 10-20#/5-10#

WOD
9 - 7 - 5
Muscle Ups
Snatch 135/95

Scale for this WOD only: 
MUs = 15 PullUps, 15 Dips each round
or Use this version with a band --> Click Here do 10 each rd.

See ya at 0545 and 1700

Post Comments

3 comments:

  1. Oh Snaps! That's Me! lol

    9 - 7 - 5
    3:1 Pull Up:Ring Dip
    #65 Snatch

    14:10

    ReplyDelete
  2. 3:1 pull-up: ring dip. good stuff AM crew!
    135 Snatch...squat included!

    11:35

    ReplyDelete