“thursday 7.31.14”

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          snatch mobility


           hang snatch + power snatch/ fitness: db snatch 


build to heavy: hang power snatch + power snatch + hang power snatch + power snatch


build to heavy 2 db snatch

pull-ups: 4x5 (try and match mondays weight)



21-15-9 Complex


For time:
8 deadlifts, 155 lb. 
7 cleans, 155 lb. 
6 snatches, 155 lb. 
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb. 
5 cleans, 155 lb. 
4 snatches, 155 lb. 
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb. 
3 cleans, 155 lb. 
2 snatches, 155 lb. 
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

12 min time cap (if ring muslce up are easier than bar mups, use rings)



12 amrap

12 deadlifts

10 ring rows

8 power cleans (same as DL)

6 burpees








"Movement is a medicine for creating change in a person's physical, emotional, and mental states. "

-Carol Welch


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