SEPT 27

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STRENGTH

Every minute on the minute for 15 min complete

1 Snatch (Build in weight)

 

Then…

 

Every minute on the minute for 15 min complete:

1 Clean (Build in weight)

 

CONDITIONING

CHOOSE A or B:

 

A)

8 min AMRAP:

2x through the following complex = Power Clean + Hang Clean + Front Squat

2 Muscle Ups

20 Double Unders

 

B)

8 min AMRAP:

2x through the following complex = Power Snatch + Hang Snatch + Overhead Squat

2 Muscle Ups

20 Double Unders

 

*Scale Muscle Ups = 4 Pull Ups and 4 Dips or 8 Ring Rows and 8 Hand Release Push Ups

** Weight for the complex is 60% of your heaviest weight from STRENGTH portion

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