20170313

Reminder: Make sure you enter your score 17.3 by 7:00 PM tonight.

20170313:

Hang Snatch: 2×60, 2×65, 2×70, 2×75

Then,

3RFT:
3 Power Snatches (115/85)
5 OHS (115/85)
7 Ring Muscle-ups

or

Redo “17.3”

Comp:
1. Snatch: 2×60, 2×65, 2×70, 2×75, 2x2x80

2. Snatch Pull: 4x4x85

3. Back Squat: 3x3x80

4. Gymnastics Conditioning
4×9 Muscle-ups
1:00 of easy rowing between sets

5. Conditioning
3RFT:
3 Power Snatches (135/95)
5 OHS (135/95)
7 Ring Muscle-ups
Rest 3:00
3RFT:
9 Power Cleans (135/95)
12 Front Squats (135/95)
15 C2B Pull-ups

6. Midline
3 Super Sets of:
20 Meb Ball GHDSU (20/14#)
20 Snatch Grip Weighted Hip Extensions

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