11.4.13 "Swan Dive"

SWOD:

3 Position Snatch - 5x1@60% of your 1RM snatch

Drop Snatch - 5x3@55% of your 1RM snatch

V Ups - 4x8

 -Coach Casey

WOD:

10-1 

DB Clusters 

C2B Pull Ups

Advanced adapted from THE OUTLAW WAY:

BBG

Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% – rest 60-90 seconds between all sets.

Strength

1a) 5X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.

1b) 4X8 Weighted Ring Rows (feet even with rings) – heaviest possible, rest 60 sec.

Conditioning

4 rounds for calories and reps of:

60 sec ME Row
ME UB C2B Pull-ups

-the doll