MONDAY

I hope you all had a great weekend! Let’s get the week started with a 1 RM snatch either squat or power.

STRENGTH:

OPEN

Squat Snatch
Build to a Heavy Single

1/1/1/1/1

PERFORMANCE/FITNESS
Power Snatch
Build to a Heavy Single

1/1/1/1/1

METCON:

OPEN
“Ring of Fire”
AMRAP 9:
1 Ring Muscle-ups 
1 Squat Snatch (135/95)
2 Ring Muscle-ups 
2 Squat Snatch (135/95)
3 Ring Muscle-ups 
3 Squat Snatch (135/95)
…
Up by (1) rep until finish

PERFORMANCE
“Ring of Fire”
AMRAP 9:
2 Pull-ups 
2 Power Snatch (135/95)
4 Pull-ups 
4 Power Snatch (135/95)
6 Pull-ups 
6 Power Snatch (135/95)
…
Up by (2) reps until finish

FITNESS
“Ring of Fire”
AMRAP 9:
2 Pull-ups 
2 Power Snatch (75/55)
4 Pull-ups 
4 Power Snatch (75/55)
6 Pull-ups 
6 Power Snatch (75/55)
…
Up by (2) reps until finish