WOD:

1) Snatch Complex: 1-1-1-1-1

One Snatch Complex consists of 1 Snatch Deadlift, 1 Snatch Pull, 1 Power Snatch, 1 Hang Squat Snatch. All 5 sets should be heavy, you should be working based on the limitations of your Power Snatch. Rest no more than 2 minutes between sets.


2) AQAP:
50 Double-unders
18 Dumbbell Shoulder-to-Overhead 50/35
9 Muscle-ups

50 Double-unders
14 Dumbbell Shoulder-to-Overhead 50/35
7 Muscle-ups
50 Double-unders
10 Dumbbell Shoulder-to-Overhead 50/35
5 Muscle-ups
For results post heaviest Snatch Complex, and time to complete workout along with any scaling used.

Post results/thoughts to comments
Like Wednesday with the Clean, the Snatch Complex should help you guys develop a better Snatch, especially through the first two pulls. I saw a number of you get better with your elbows with the proceeding Snatch Pull before the Power Snatch. Met-con was a tough one today, and skill intensive. If you don’t have double-unders practice them, they aren’t going to magically appear, and if you’ve got the strength for a muscle-up spend some time before or after class working on them. 5 minutes here and there adds up and can do a lot for you. Cheers.
Leslie working in some ring rows in place of the muscle-ups
Dumbbells overhead
– Jade