4-7-11

Posted: April 7, 2011 in Wod

1) 10 minutes Snatch work – nothing heavy. Work on speed and being solid in the catch.

2) 5×3 Snatch Grip Deads – rest 2 minutes

Notes: Go as heavy as you want as long as you maintain the back scoop and you can keep your hips down. Torso angle is the most important thing. I would recommend straps.

3) 1 Muscle-Up every 10 seconds for 5 minutes.

4) 3 Rounds for time of:
20 UB Pullups
40 Ab-Mat Situps
80 UB Double-Unders

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s