http://youtu.be/be97kgQ1Aw8

Skill:  Snatch

Part I:  10 minutes to snatch As Much Weight As Possible and

EMOM:  Firebreather:  2 Ring Muscle Ups

EMOM:  RX: 1 Bar Muscle Ups

EMOM:  Scaled: 3 Lateral Bar over Burpees

(no RX Weight for Snatch)

3 minute rest

 

Part II:  AMRAP – Max rounds in 3 minutes

3 Toes to Bar (T2B)  (MOD:  Pull Ups)

6 Air Squats

9 Russian Twists 2 for 1’s (Aka 9 both sides Aka 18 total)

Rest 1 Minute

Repeat for a total of 4 cycles altogether (Aka Do it 3 more times)

ALWAYS START THE NEW AMRAP FROM ZERO.

At the end of the 4 cycles you will have 4 different AMRAP numbers.

 

Today:

IMG_0193 IMG_0194 IMG_0195 IMG_0196

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Last Week

IMG_0164

IMG_0165

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Two Weeks Ago

IMG_9939

IMG_9938