4/10/14

Board 1 1. Snatch Technique Complex: 10min 1 Slow Snatch Deadlift 52×5 1 Hang to pockets 32×3 1 Hang Pull 1 Hang Power Snatch 1 OHS 2. 4 Rounds for time: Sled Drag 150/105 50m 10 Ring Rows 10 Box…

1. Snatch Technique

Complex: 10min

1 Slow Snatch Deadlift 52×5

1 Hang to pockets 32×3

1 Hang Pull

1 Hang Power Snatch

1 OHS

2. 4 Rounds for time:

Sled Drag 150/105 50m

10 Ring Rows

10 Box Jumps

10 Burpees

20 DU

(Change order or movements each round and keep time consistent)

1. 2 Rounds for time:

3x200m Run, rest twice as long as run

3x300m Row, rest twice as long as row

Rest as needed.

2. 5-4-3-2-1 reps of:

Deadlifts, 335/235

Bench Press, 225/155

Muscle ups

1. Review:

Squat, KB Deadlift

2. Skill:

Goblet Squat

5 Rounds of:

10 Mountain Climbers

5 Goblet Squats

15 Burpees

Cashout

Ladder HOPS/Lateral