Strength #1:
Max Front Squat:
= 405# PR
WOD #1:
AMRAP in 12mins.
1 Power Snatch (135#)
1 Muscle Up
2 Power Snatch (135#)
2 Muscle Up
3 Power Snatch (135#)
3 Muscle Up...
(Keep Ascending until time is up)
= 9 Power Snatch + 3 Muscle Up (84 total reps)
WOD #2 (3:00pm):
3mins. of max KB Alternating Snatch (24kg)
2mins. of max Double Unders
1min. of max Straight Bar Muscle Ups
=
Strength #2 (3:15pm):
Close Grip Bench:
5reps x 6sets
Hollow Rocks
10reps x 6sets
(Super-set the two movements)
WOD #2 (3:00pm):
3mins. of max KB Alternating Snatch (24kg)
2mins. of max Double Unders
1min. of max Straight Bar Muscle Ups
=
Strength #2 (3:15pm):
Close Grip Bench:
5reps x 6sets
Hollow Rocks
10reps x 6sets
(Super-set the two movements)
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