20170307

S/S/S:

Power Clean

5X3 +1 Split Jerk

Increase weight ea set

Don’t make the PCs touch and go, but only pause long enough to reset your position before going into the next rep.  Make the Split Jerk crisp at the end of each set.

WOD:

“Amanda”

9-7-5

Ring Muscle-Ups

Squat Snatch (135/95)

 

Scaling Options:

Ring MUs ->Bar MUs -> Chest to Ring Pull Up w/3 sec negative -> Chest to Bar Pull Up w/3 sec negative -> Ring Row w/3 sec negative

Snatch -> As needed

 

Cool Down:

Doorway stretch x 1 min per side

 

Oly Wall Stretch x 2 min

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