Saturday.May 9.2015

Strength

1 Snatch Grip DL to knee ( 3 sec pause) +2 Power Snatch ( Hang Power Snatch for beginners)

3 x 3 @ 62%, 3 x 3 @ 64%, 3 x 3 @ 66%

WOD

EMOM x 15 Mins

Min 1: 10 Front Squats (from the floor) @ 75% BW

Min 2: 50 Double Unders

Min 3: Rx: 3-5 UB Muscle Ups or 5 UB CTB Pull Ups + 5 Ring Dips 

            Scaled: 5 UB Chin Over Bar Pull Ups + 5 Ring Dips 

            Beginner:  5 False Grip Ring Rows + 5 Dips

Former Games Champ Graham Holmberg getting ready for Regionals 

Former Games Champ Graham Holmberg getting ready for Regionals