04.15.2016 Hang Snatch Above Knee with Pause + Ascending Ladder KBS & Muscle Up

STRENGTH:

Hang snatch (above knee)

3 x 2 @ 65% 2 x 2 @ 70% 2 x 2 @ 75% 3 x 1 @ 80%

METCON:

9:00 Ascending Ladder

-2 Kettlebell Swings 2.0 / 1.5

-2 Pull Ups 4/4, 6/6, 8/8, 10/10

(Advanced Athletes Sub Chest 2 Bar Pull Ups/ Bar MU/ Ring Muscle Ups for Pull Ups)

 

**EXTRA CREDIT**

Rx'd work: **5 rounds - 30 seconds at each station
a) GHD situps
b) Handstand shoulder taps
Scaled work: **5 rounds - 30 seconds at each station
a) Abmat situp
b) Box shoulder tapsd