Tuesday –
A. 5 Sets
A1. 3 position power Snatch
High Hang, below knee, floor
working up to about 70% of max, rest 30 sec
A2. Muscle Up Progressions x5-7
work on pulling on the rings/transition,
or MU work, rest 60 sec
B. 3 Sets
Snatch Extension x5 reps @90% of max;
one set every 2 min for 6 min
C. 2 min on; 1 min off, AMRAP of;
1. 2 min AMRAP
7x DB Thruster
7x CtB Pull Up
2. 7x DB Thruster
7x Burpee
3. 7x Burpee
7x CtB Pull Up
4. 7x DB Power Snatch [switch arms as needed]
7x Single Arm DB Thruster [switch arms as needed]
Try to stick with Open weights 50#/35#