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Tuesday April 19, 2016

Warm Up:
-50 double under /50 high jump singles
- t-spine smash or rocking bridge up
- 10 bb snatch balance
- 10 bb muscle snatch
- 10 bb OHS
- 20 pass throughs

Strength: Snatch Balance
5x1 @ 85% of 1 RM - work on technique
**this is to help with the transition from the pull into receiving position.

Wod:
General Fitness
3 rounds
- 20 box jumps (24/20)
- 12 squat snatches (95/65)
- 12 pull-ups

Scaled:
- power snatches (65/45/35)
- banded pull-ups

Competition:
3 rounds:
- 20 box jumps (24/20)
- 12 squat snatches (125/85)
- 3 ring muscle ups

Earlier Event: April 18
Monday April 18, 2016
Later Event: April 20
Wednesday April 20, 2016