Kelly and Matt
Warm-up:
Row 750m.
then 2 Rounds of 10 each w/PVC then Barbell
Power Snatch / OH Squat / Snatch Balance
Strength:
Squat Snatch
(3)4 (2)2
WOD: REDWING
For Time:
9 Squat Snatch 75/55
27 Pull-ups
6 Squat Snatch 95/65
18 Pull-ups
3 Squat Snatch 115/85
9 Pull-ups
Icing:
7 Bar or Ring Muscle-ups
Work on Muscle-up progressions
