11/18/15

11/18/15

 5 RFT

5 Hang Power Snatch, (III-165/115, II-140/95, I-115/80, or 70% of your 1rm snatch)
5 Strict Pull Ups
5 Kipping Pull ups
5 C2B Pull ups

(Scale: sub 15 ring rows for pull ups. So 5 Snatches and 15 RR. Catch: 5 RRs behind rings (where they would be at a dead hang), 5 RRs under rings, 5 RRs past rings)

LEVEL III:
5 RFT
5 Hang Power Snatch, (III-165/115, II-140/95, I-115/80)
5 Pull ups
5 C2B Pull ups
5 Bar Muscle ups

2. Snatch
A. Work up to a heavy Snatch
B. Work up to a a couple moderate weight Pausing OHS – you choose rep scheme, duration of pause and load