2-17-17

Friday – 

 

A; 3 Sets for skill

A1. Strict Pull Up; AMRAP [or sub to ring row]

A2. Hollow Rock x15

A3. Muscle Up transition work x5-7 

 

 

B. Snatch;

One rep every 90 sec for 12 min

50, 60, 70, 80, 85% across for quality. 

 

 

C. "Amanda" 

9-7-5 reps for time; 

Muscle Up

Snatch 135/95#

 

or; 

15-12-9, 

Squat Snatch 95#/65#

CtB or Chin Over Bar Pull Ups 

+Burpees or Dips