Saturday April 5th, 2014

Fitness:

4 sets for max reps of:
A1. 45 seconds of Rowing (for calories)
15 seconds of Rest
A2. 45 seconds of Hand-Release Push-Ups
15 seconds of Rest
A3. 45 seconds of Kettlebell Swings
15 seconds of Rest
A4. 45 seconds of Wall Ball Shots
4 minutes and 15 seconds of Rest

Keep a running tally of your reps!

Performance:

A.
Take 15-20 minutes to work up to a heavy Snatch.   Not a 1RM build. Just a heavy snatch with good form. No press outs.

B.
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Up
135/95 lb Squat Snatch.       

*If you have muscle-ups but the snatch weight is more than 80% of your 1RM, drop the snatch weight a bit. 

*If you don't have muscle-ups, get a bunch of tech work in during warm-ups, and then sub 2 CTB and 2 ring dips for each MU rep. 

If you can do this fast great, but it is ok if it turns into a longer slog. It is mainly for getting in a bunch of heavyish snatches and gymnastics work. It should be a strength/gymnastics difficult WOD, not something with high breathing.

C. Band pull-aparts x 50 reps.  Break up sets as needed. 

D. Banded face pull with external rotation x 30 reps.  Break sets as needed.