WOD : 11/7/2017



1 Round of the following every 3 minutes for 30 minutes

3 Hang Snatch High Pulls + 1 Hang Snatch (Increase weight throughout) 
3 Muscle Ups (Sub 6 HSPU or 6 Dips today) 
3 Burpees
9 Double Russian KB Swings  (As heavy as possible) 

(for today, all rounds need to be completed in 90 seconds or less.  If you can not complete the rounds in 90 seconds then scale them so that it can be done for all of them!) 

Closeout - 
10 x 100 meter row sprints (rest as needed for max effort)

A1 -  Behind the neck Snatch Grip Push Press

B1 - Bench Press
5 x 80%
3 x 85% 
1+ x 90% (dont leave anything in the tank this week)

For the next two exercises, set a clock for 16 minutes.  Get all 20 sets done withing that time frame.  Increase and or decrease weight added throughout so that you stay in the 2-3 rep range for each movement.  If needed add band tension for the dips and or use negative only for the chin ups.   PUSH TO ADD SOMETHING FROM LAST WEEKS TIMED SET 

C1 - Dips
10 sets of 2-3 reps (choose a weight that you can get 2-3 reps each set, should be a challenge
C2 - Chin Ups
10 sets of 2-3 reps (again, like the dips choose a weight that you can get 2-3 reps each set)