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1.19.15

18
Jan

1.19.15

Warm-up

5 Minute Row/Run

Snatch Warm-up

Mobility

Strength/Skill

15 Minute to find Max C&J and then 15 Minute to find Max Snatch

METCON

AMRAP in 4 min:

8 Wall Ball (20/14)

8 Burpee to 6in target

Rest 8 min

AMRAP in 4 min:

6 Power Snatch (95/65)

2 MU

*If you cannot complete a Muscle-up you have 6 of the following progressions

1. 6 Dips and 6 Pull-ups

2. Jumping Muscle-Ups

3. Stagnant Ring Muscle-Up from the ground

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