Friday – 021717

Fasha makes rope climbs look easy now.

Skill/Gymnastics
Every 90 seconds for 18 minutes:
Every odd interval, practice snatch by performing 1 muscle snatch + 3 power position power snatches.
Every even interval, perform AMRAP of ring chin-ups.

The snatch practice should be as heavy as you can go but without the potential for failure. Practice the speed and foot work with the power position snatches.  Heaviest load will not be recorded, but the total chin-ups completed will.  Scale the chin-ups to bar chin-ups and then use a band from there.  Standard for the chin-ups will be chin above your hand.

Workout of the Day
AMRAP in 15 minutes:
30 kettlebell snatches (53/35)
60 wall-balls (20/14)
90 double-unders

The kettlebell snatches are total, so 15 each arm per round.  If even with a lighter wall-ball you foresee this workout being a 15 minute of wall-balls, you are allowed to cut the reps down.  If you can’t do double-unders, you will do 180 single unders instead.

Post your scores to the Whiteboard.

, ,