2 December 14 Something New, AMRAP +1

Tuesday - December 2, 2014

Warm Up 

Coaches Preference

Bergener Warm-Up + Skill Transfer **Read December 2014 Coaches Notes Post***

SWOD/Skill

Muscle-Up STR/Progression

*Muscle-Up Attempts for athletes that have requisite strength

**Muscle-Up STR Development/Progression

3 Rds at Hardest difficulty

3 Ring Dip to Support Position

3 Ring Rows to base of ribcage (explosive)

3 Ring M/U Transitions

WOD: 

AMRAP – 17:00

+1 Each Round

Snatch 

Toes to Bar

Handstand Push-up

RX+: Any weight above 140#/100#
RX: 135#/95#

0.5: 135#/95# Power Snatch + OHS

1: 115#/75#

2: 95#/65#

3: As Needed