Monday 05.12.2016

L1) 4 Rounds

5 Dips

5 Snatches

10 Box Jump Overs

Scaled) 4 Rounds

5 Ring Dips

10 Snatches 95/65

15 Box Jump Overs 24/20

Rx) 4 Rounds

5 Ring Muscle ups (Muscle up Progression)

10 Squat Snatch 95/65

15 Box Jump Overs 24/20

CompTrain) 1) Snatch, 1x3 at 60%

1x3 at 65%

1x3 at 70%

3x3 at 75%

2) Back Squat, 3x8 at 70%

3) 4 Rounds

5 Ring Muscle Ups

10 Squat Snatches 115/80

15 BJO 24/20