2016bob12

REGULAR CLASS:
1. Snatch
3 @65%
3 @70%
3 @75%
3×1@80%

2. MU Practice:
Every :90 for 5 sets complete one of the following:
a) An unbroken set of 2,3,4 or 5
b) One MU
c) 3 strict ring dips
d) 3 strict ring Pull-ups or 3 strict Bar Pull-ups
e) Muscle up transition (banded or jumping)

3. WOD
50 Double Unders
15 KB Clean and Jerk (Double KB) 1.5/1
1 Farmer Carry (down and back long ways)
15 KB Clean and Jerk
50 Double Unders
*KB doesn’t need to touch the ground between reps. They can swing between the legs to go up for the next rep.
L2: Single Arm KB clean and press
L1: 2:1 KB swings, 3:1

MASTERS:
1. Jerk Position Work, Jerk Drills
2. 5×2 Rack Jerks
3. WOD:
12-9-6
Push Jerk
Double Under
Air Squats