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warm Up:

25 ab mat sit-ups+4 rounds of Cindy+1 mile bike+4 rounds of Cindy+25 ab mat sit-ups

mobilize/531 snatch primer

A. Muscle snatch to max

then 5×2 at 75%

B. Clean and Jerk

3×2 At 70%; 2×2 at 75%; 1×2 at 80%; 1×1 at 85%

C. Clean grip deadlift

4×5 at 110%

D. Class Wod

E. 5 min AMRAP

1, 2, 3, 4…+1

devil press 50’s/35’s

ring muscle up

Wednesday, January 23rd, 2019 at 12:04 am / Competitive