MOB: Full body
WU: 5 Dips. 5 Behind the Neck Snatch Grip Press. 5 Hang Snatch High Pulls. 5 Hang snatches.
R: Dip. Hang Power Snatch.
S: Hang Power Snatch. 15:00 to a 1RM.
C: 21-15-9 reps for time of:
Hang Power Snatch @60% of your 1RM
Ring Dip
THIS WORKOUT HAS A 10:00 CAP!
LIII: 15-12-9 at rx’d.
LII: 21-15-9 at weights and subs of choice
LI: 15-12-9 at weights and subs of choice
PWMOB: Stretch triceps and hamstrings. U/D dog x3.
Chisel:
S: 5 rounds. 5 KB snatch (right arm) + 5 KB snatch (left arm) + 8 burpees. Rest :90.
C: 15-12-9 reps for time of:
KB snatch right arm
KB snatch left arm
Ring dip
Advanced: High Rings
Endurance: Bar Dip