Snatchy McSnatch Face

Competition Class

Strength

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions (2 false grip, 2 non-false grip)
3 Jumping MU (w/ false grip) + kipping Ring Dip

STRICT MU
5 Sets of 50% of Strict MU Best - rest 90s-2min b/w efforts
"*If 0, use spotter for 5x2 strict
or go to low rings and use a band like a backpack"

5 Rounds, each for time:
7/5 Muscle Ups
12 Thrusters 95/65
15/12 Cal Row
Rest 1:1

OLYMPIC WEIGHTLIFTING

A) 4 x 3 position power snatch + 3 snatch balance w/ 5 sec hold at bottom of last rep

B) 3 Snatch @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80
(- / +  2.5-5# from last week)

C) 12 x 2 Banded Speed Snatch Pulls @ 50% 1RM

MetCon

CLASS

10min EMOM
1 Power Snatch *building

3 x 5min Rounds
10 Power Snatch
10 Thrusters
10 Power Snatch
AMRAP Burpees over the Bar
*2min rest b/w rounds

Rx = 95/65
Rx+ = 115/95

Score = Total Reps