SSS Circuit 3, 3RM KB/DB Snatch, Heavy Amanda 9-7-5 Snatch 70/50kg, Muscle Up

Mobility WOD-Quick Test for the Snatch Position

Beginner 6am, 9:30am or 7:30pm
(A) Shoulder Strength & Stability-Circuit 2 1 Round

(B) Snatch-Work to the limitations of your movement

(C) Muscle Up-Pre-Requisite to practice muscle ups is a strong ring dip & C2B. If you don't have this work 3 sets of 3-5reps with your lightest band on Ring Dips & Sub C2Bar for Muscle Ups in part D)

(D) Individually for time-9-7-5 Power Snatch 45/30kg, Muscle Up

Intermediate 6am, 9:30am or 6:30pm

(A) Shoulder Strength & Stability-Circuit 3 1 Round

(B) Snatch-Work to the limits of your movement

(C) Muscle Ups-Pre-Requisite to practice muscle ups is a strong ring dip & C2B. If you don't have this work 3 sets of 3-5reps with your lightest band on Ring Dip & Sub C2Bar for Muscle Ups in part D) 

(D) Individually for time Amanda-9-7-5 Snatch 60/40kg, Muscle Up

Advanced 9:30am or 5:30pm

(A) Shoulder Strength & Stability-Circuit 3

(B) 3RM KB/DB Snatch

(C) Individually for time Heavy Amanda-9-7-5 Snatch 70/50kg, Muscle Up

Focus- (A)  (B) If mobility is an issue spend this time mobilising. See above mobility for ideas (C)