Thursday. 5.7.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 OHS. 4 BTN Press. 3 Snatch Balance. 2 hang snatch. 1 snatch from mid-shin. (PVC or BB ok)

R: Snatch. One arm KB power snatch.

S: 5 rounds: Every 3:00. 3 position squat snatch. 1 from the high hang + 1 from the hang + 1 from the floor (BACK TIGHT. DROP THOSE HIPS AT THE START. BIG CHEST!)

C: AMRAP in 8:00 of:
Buy In: :60 BB OHS sit. (Compare to last week’s feeling.)

AMRAP in remaining time:
6 one arm KB power snatch/alternating arms 70/53
7 C2B pullups

LIII: Max C2B pullups in :30

LII: Weight of choice. Pullup subs of choice in :30.

LI: 1 arm RKB swing. 6 swings per arm. 7 ring rows.

PWMOB: Hip Flexors on wall. Lax ball in C/S/B/Forearms/G/Traps. Pigeon Pose.


S: 5 rounds. Every 3:00 perform 5 KB snatch/arm at weight of choice.
C: Same.

Advanced: Ring or Bar Muscle Up (No Press out)

Endurance: 7 strict pullups


S: 5 rounds. Every 3:00 perform Max 1 arm KB swing right arm for :15. Max 1 arm KB swing left arm for :15
C: AMRAP in 8:00 of:
Buy In: :60 squat sit

In remaining time, AMRAP of:
7 RKB swing at weight of choice
7 ring rows

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