STRENGTH/SKILL

Technique Work; Warm Up pace;

Snatch Tech +
MU Practice/Skills for prep for B

Player's Choice: "Bi-Couplet" OR "Helen"

"Bi-Couplet" [18 min total]

Pt 1; 12-9-6; [6 min cap]
Snatch + Bar MU

F: DB Power Snatch +
P: 95/65# + CtB Pull Up
S: 125/85

Rest 6 min;

Pt 2; 21-15-9 [6 min cap]
Power Snatch + CtB

F: DB Power Snatch + Jumping Pull Up
P: 65/33# + Chin Over Bar Pull Up
S: 85/55# + CtB Pull Up

WOD

"Helen"
3RFT;
400m Run
21x KBS
12x Pull Up

F: 3RFT; Run + Light Russian KBS + Jumping Pull Up
P: as rx: 53/35#
S: 21x KB Hang Snatch 70/53 alt arms
+ 6x Bar Muscle Up