Monday – 071816

Ian’s muscle-up face.
3 Hang snatch pulls + Snatch

You may use straps if you want, but they must be the quick release, meant specifically for Olympic lifting. Drop the bar after the 3rd hang snatch pull, don’t rush the snatch from the floor.

Workout of the Day
In 14 minutes, perform 80 push-ups.
In remaining time, perform AMRAP of
5 Front squats (205/143)
10 Chest-to-bar pull-ups

Cut yourself off on the push-ups at 6 minutes.  Be as strict as you can on the push-ups for today.  When you give your score, tell the coach how many you got through, and that will be noted on the board.  The front squat should be heavy, but most rounds should be done unbroken.  Unbroken is not synonymous with light.  Scale the pull-ups as needed with doing CTB the highest priority.  Meaning if you can do CTB but 10 per round is asking too much, cut it down, but to no less than 5 reps per round.

Post your scores to the Whiteboard.