Monday 09.01.2017


L1) AMRAP 15

12 Wall Balls

9 Power Snatch

6 Jumping Pull ups

6 Box Dips

Scaled) AMRAP 15

20 Wall Balls 20/14

15 Power Snatch 75/55

10 Pull ups

5 Ring Dips

Rx) "Gridlock"

AMRAP 15

30 Wall Balls 20/14

20 Power Snatch 75/55

5 Ring Muscle ups

Comp) 1) Snatch Skill

3-5 Sets of the following, build to 65% of your Snatch 1RM

Snatch Deadlift + 2 Hang High Pulls + Hang Squat Snatch

2) Snatch EMOM x 6

min 1: 2 at 65%

min 2: 2 at 70%

min 3: 1 at 75%

min 4: 2 at 70%

min 5: 2 at 75%

min 6: 1 at 80%

3) "Gridlock"


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