150417

Warm-Up

• Junk Yard Dog

Strength

• 10min To Establish 1 Rep Max Power Snatch

WOD
A)  5 - 4 - 3 - 2 - 1

RX

• Power Snatches (115/75#)
• Strict Pull Ups

Level 2

• Power Snatches (95/65#)
• Ring Rows

Level 1

• Power Snatches (45/35#)
• Ring Rows

B)  8min AMRAP

RX

• 6 x Over Head Squats (115/75#)
• 4 x Bar Facing Burpees
• 2 x Muscle Ups 

Level 2

• 6 x Front Squats (115/75#)
• 4 x Bar Facing Burpees
• 2 x ( 3 x Chest 2 Bars And 2 x Ring Rows )

Level 1

• 6 x Kettlebell Goblet Squats Or Air Squats (Coaches Choice)
• 4 x Bar Facing Burpees
• 2 x ( 3 x Ring Rows And 2 x Dips )

Notes

• Muscle Up Modifications Are A)  1 x Bar Muscle Up, Or B)  3 x Chest 2 Bars And 2 x Ring Rows,  Per Muscle Up