Thursday 6.13.19

Buy in: Burgener PVC Snatch Progression.

1x8 1-arm dumbbell split snatch alternating (4/side).

1x8 unloaded barbell split snatch alternating 4/side.

5 sets of 4 reps (2/side) barbell split snatch progressive loading.

Work on advancing your kip in pursuit of a bar muscle-up.


2013 CrossFit Games Split Snatch WOD:

Complete 3 rounds for time of:

8 barbell split snatches alternating (75/115)

7 bar muscle ups (sub 1:1 Pull ups and Dips)

Run 400 meters

Finisher: 50 Calories Air Bike for time (Jake has done this in 38 seconds)

Mike Alley