WOD Tue July 3

Strength/Skill

Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%

Work

“Jack Squat”

21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

CompTrain

Ring Muscle-ups
Max Unbroken Ring Muscle-ups
*Baseline testing 2/2. 30 for time last week, max unbroken this week.

100 Snatches for technique (in sets of 5):
25 Muscle Snatches
25 Power Snatches
50 Squat Snatches

Everyone record themselves snatching and notice differences between lifts.