Friday December 5, 2014

Beginner:
Muscle Snatch: 5x1
Hang Power Snatch: 5x1

General Fitness and Competition:
Muscle Snatch: 5x1
Power Snatch: 5x1
Squat Snatch: 5x1

After you hit your max on each lift, the goal is to increase the weight and proceed with the next movement. You shouldn't need to back off the weight!

Wod:
Competition:
15 Min AMRAP
-9 Overhead Squats 115/85
-1 Legless Rope Climb
-10 burpees

G.F.:
weights: 95/65
Try to alternate between legless and regular rope climbs. If you don't have legless then try to go as far as you can up the rope or do a progression from the ground a focus on hand over hand on the way up and while you're lowering yourself.

Beginner:
weights: 45/35
Rope climb progressions (3 every round)

**Pick a weight you can do unbroken on the OHS for the first few rounds