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14.07.10 Thursday

9
Jul

14.07.10 Thursday

muscle_up

Strength:

  • Snatch – 75%x2x5
  • Front Squat – 75%x3, 80%x1, 75%x3, 83%x1, 75%x3, 85%x1

WOD:
5min Amrap x 3 w/varying rest
RND 1 Rest 3min
Rnd 2 rest 4min

 RX
5 Power Snatch  75/53
4 chin ups strict
2 Dips
100m sprint

RX+
1MU
3 Power snatch 95/63
2 MU
3 Power Snatch
1oom sprint

Cond:

  • Clean Deadlift + High-Hang Clean + Clean – 70% x (1+1+1) x 5
  • Halting Snatch Deadlift + Finish – 100%x3x5
  • Muscle Snatch – 5×3 (medium weight)