Tuesday 10.10.17

Buy in: Unloaded barbell snatch progression 5 reps. Mobilize. Prepare for the WOD.

In 5 minutes climb the ladder as far as possible:

liftoff (bar goes from the floor to just below the knee caps. snatch grip)

hang power snatch

overhead squats

the rep scheme is 3 reps of each movement, then 6, then 9 then 12 and so on...

Rest 3 minutes

In 5 minutes climb the ladder as far as possible:

Squat snatch

Ring Muscle ups (sub 1pullup and 1 dip for each muscle up)

again the rep scheme is 3 then 6 then 9 and so on...

rest 2 minutes

In 5 minutes climb the ladder

Strict Chin ups

Double unders

1 chin, 10 double unders, 2 chins 20 double unders, 3 chins 30 double unders and so on.

The prescribed weight is 63/115

Mike Alley