snatch-puxada

Jueves 30 Junio

AC Met Con

WARM-UP
1 ROUND
50 Single Unders
10 PVC Pass Thrus
8 Snatch Grip Upright Rows
10 Ring Rows
8 Up-Downs

1-2 ROUNDS (Time Permitting)
25 Double Unders
10 Bootstrappers
10 Snatch Grip Deadlifts
8 Snatch Grip Hang High Pulls
8 Up-Downs to a Target

Extended Warm Up
EMOM x 8 MINUTES
MIN 1 – 3 Hang Power Snatches*
MIN 2 – Complete one of the below Complexes
Option 1
1 Strict Ring Muscle-Up
+
1 Kipping Ring Muscle-Up
Or
Option 2
1 Strict Pull-Up
+
2-3 Kipping Pull-Ups
*Build up to or past workout weight.

Workout
3 ROUNDS FOR TIME
80 Double Unders
12 Hang Power Snatch
6 Up-Down Ring Muscle-Ups

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