131008 ~ Strength and Skill Wrapped Up Into 1

Skill/Strength

A. 10 min to work up to heavy snatch

then..

15 min to complete the following:

**For completion...not for time!** Work on proper technique/progressions

5 Snatch @ 85%

1 ME UB Set of MU or Pullups

3 Snatch @ 90%

1 ME UB Set of MU or Pullups

1 Snatch @ 95- 100%

1 ME Set of MU or Pullups

then...

Conditioning:

Complete For Time:

15 min Cap.

Part A.

100 DU's

50 KBS

25 Ring Dips (Rx+ from MU)

then..

Part B

3 - 2 - 1

Clean (200/125#)

Shoulder to Overhead

then..

100 DU's

Cash Out:

5 rnds plank hold with plate (45# if possible)

1 min work/rest ratio

 

 

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