WOD Mon Jan 22

Strength

Deadlifts
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

Work

"Doctor's Orders"
60 Air Squats
40 Push-ups / 25 HSPU
20/15 Calorie Bike / 30/24 Calorie Row
3 Rounds

CompTrain

Snatch Primer
4 Rounds building:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch
1 Snatch Balance

Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

Muscle-Up Conditioning
12/8 Strict Ring Muscle-ups
15/10 Kipping Ring Muscle-ups
18/12 Bar Muscle-ups