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August 23, 2015

WOD

AMRAP in 4 Minutes
Squat Snatch ~ 60%
Rest 2 Minutes
AMRAP in 4 Minutes
Muscle Ups
Rest 2 Minutes
For time Run 800M

Workout Notes:  The format for this workout is similar to one we did on 7/26. These are short AMRAPs for each movement separated with rest intervals so they should be treated as individual sprints, if you are familiar with the movements.  The Squat Snatch requires a high degree of strength, mobility, and coordination so focus on the mechanics of the lift on every rep.  If you are new to the movement practice power snatching the weight and then ride it down into the squat.  Muscle Ups are another high skill movement that requires a lot of strength and coordination.  If you are close to getting a Muscle Up then a few ways to practice the transition is to do Jumping MU or banded MU transitions.  If you are still trying to build the strength for MUs then a great way to scale this AMRAP is to perform a combination of Strict Pull-ups and Strict Dips.

 

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