MONDAY WORKOUT

Lifting under some fatigue, time pressure & skill work all mixed into one! :)

SKILL:
Hang Power Snatch, Ring Dips & Pistols... 10-15 Minutes depending on the size of the class...

Work up to around 70-80% of your best Snatch 1RM during this practice period BUT also throw some ring dip & pistol work in between your Snatch Skill work...

WORKOUT:
21 Kipping OR Band Assisted Ring Dips
21 Alternating Pistol Squats (Start on left leg first & use a box if you need to scale)
1 HANG POWER SNATCH (Starts from a standing position with a HIGHER squat catch)
15 Kipping OR Band Assisted Ring Dips
15 Alternating Pistol Squats (Again, LEFT LEG first)
1 HANG POWER SNATCH (Move the weight up, if you desire)
9 Kipping OR Band Assisted Ring Dips
9 Alternating Pistol Squats (You guessed it, left leg first)
1 HANG POWER SNATCH
(8 Minute Cutoff)

So the goal for this WOD... MAX TOTAL WEIGHT SUCCESSFULLY SNATCHED ACROSS THE THREE SNATCH REPS DURING THE WOD...

You can start your first snatch at whatever weight you like & you can move that weight up on the second & third round after completing the dips & pistols BUT when you get to the bar during the WOD you only get ONE ATTEMPT to snatch the weight so if you miss you move on to the next set of dips & pistols, but you just missed a chance to add weight to your lifting total for the WOD...

Scale the reps on the Dips/Pistols to 15,12,9 OR 12,9,6, if needed...

POST ANY SCALING AND YOUR SNATCH NUMBERS FOR EACH ATTEMPT & YOUR TOTAL WEIGHT SUCCESSFULLY SNATCHED DURING THE WOD TO COMMENTS