3.8.2016


Warm-up (15 Min.): Row 1000m. Dynamic Stretch. Snatch Warm-up

Strength (15 Min.): Power Snatch/Squat Snatch
3+3×1@65% 3+3×1@70% 3+3×3@75%
Use % from Squat Snatch 1RM

WOD: DENNIS THE MENACE

6 Min AMRAP
10 Calorie Row
20 Hollow Rocks
Rest 2 Min
6 Min AMRAP

10 Pull-up
20 Air Squat
2 Min AMRAP
Double Unders

Icing: Muscle-ups. Do as many sets of 3 as you can, with minimal rest between sets.