Thursday March 24, 2016

Strength: 10 min EMOM
- 1 power snatch + hang snatch + snatch balance
**work to a heavy complex if desired. Otherwise use this as a good opportunity to work on technique!

Wod:

General Fitness Rx:
7 rounds:
1 muscle up
2 atlas ball over shoulder
3 ttb
4 pull-ups
5 ctb
6 hang power cleans (155/105)
7 lateral burpees over bar

Scaled:
7 rounds:
1 ring dip
2 atlas balls over the shoulder (45/40/30)
3 straight legged pike raise
4 strict pull-ups
5 strict ctb
6 hang power cleans (95/65)
7 lateral burpees over bar

Competition:
7 rounds:
1 strict muscle up
2 atlas balls over the shoulder
3 Toes to bar
4 pull-ups
5 ctb
6 hang power cleans (185/125)
7 lateral burpees over bar