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WEDNESDAY – 4.6.2016

5
Apr

WEDNESDAY – 4.6.2016

WARM UP
2 Rounds
3 Inch Worm Push Ups
7 OHS (Bar)
9 Strict Press (Bar)

Then

Snatch Progression (PVC)

STRENGTH
Back Squat
3 x 1 @ 90%
2 x 1 @ 95%
* Take time and warm up, be sure to rest between each set. Don’t rush these.

WOD
6 Rounds
3 Muscle ups
6 Power Snatches 135/95#
200 M Run

L2
Muscle Up Attempts or
3 Chest to Bar + 3 Ring Dips = 1 Muscle Up
115/65#

L3
3 Pull Ups + 3 Dips = 1 MU
95/65/Scaled

 

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