3x10 hang muscle snatch

CFU Monster Mash

Wod 1
2 Rounds for time of:
100 Double-unders
10 Thrusters @60/40kg

Wod 2
3 Rounds for time of:
15 Burpees, bar-facing
15 Clean & Jerks @45/30kg

Wod 3
4 Rounds for time of:
20 Front Squats @30/20kg
20 Pull-ups

*Rest 5 minutes between workouts.

Timecap: 40 mins

Every 90s x 10
power snatch x 3

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 3 of 8

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Performance
AMRAP 9 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9…
Power Snatch 155/105
Ring Muscle-Up

The barbell should be on the heavy side of medium for you. All singles are okay.

Fitness
AMRAP 9 Minutes:
5 Power Snatches 115/80
5 Chest-to-Bar Pull-Ups

The barbell should be medium-heavy for you. Scale to regular Pull-Ups or Jumping Chest-to-Bar as needed.

Post rounds, reps, and Rx to comments. ![]

1-3-5-7-9
wtd Pistols, e.l., 12/7.5
Strict HSPU
-> 25 DUs each round
TC: 12

Power Snatch

3 reps every minute on the minute for 10 minutes @ 75%
Touch and go

– Then –

5 rounds

5 Hang Cleans (60 kg)
10 Burpee Box Jumps (60 cm)

20min, jokaisella alkavalla minuutilla 3 x shoulder press

– heaviest possible with near perfect technique, rest as needed

30 thrusters 95#
30 pull-ups
60 wallballs
30 pull-ups
30 thrusters 95#
For time

135 min

1.JG 16.5.2018
A. 2 rounds:
- 12 scap pull up
- 12 scap push up
- 15 x LYTP

B. 5 sets of (modified):
- 2 BMU
- 3 min recovery pace AB
Time: 17.30

C. 3 sets of:
- Shoulder press x 10 reps - 25 25 25 kg
- 10 GHD sit ups w/3 sec pause
- 10 GHD hip extensions w/3 sec pause

2.Own skill
A. HSW practice for 10 min

B. Ring MU practice for 40 min
- Progressions
- MU 8 x 1 reps

3.CF JKL wod