Wednesday, May 3rd

Farhod Sobirov Snatching 385lbs -Hookgrip

Performance is in red, Competition is in blue, Links are in green

A) 4 sets of:
Hang Snatch High Pull x 6 reps
Rest 45 seconds
Strict Ring Pullups x 6-8 accumulated
Rest 45 seconds
Double-Unders x 60 seconds
Rest 45 seconds

If you don’t have strict pull-ups then use a spotter or scale with a band on a bar.

B) 4 rounds for times of:
250 Meter Row
20 Russian Swings 
10 Toes To Bar
Rest 2 minutes between rounds

A) 3 rounds of:
On the minute, for 6 minutes
Station 1: Power Snatch
Station 2: Muscle Up x 1-2 reps

rest 1 minute between sets

For the power snatch, Set 1 is 5 reps at 67.5%, Set 2 is 3 reps at 77.5% and Set 3 is 2 reps at 87.5%. After the 1 minuet rest round 2 begins back at 67.5%.
Use this as skill work for the muscle up.
Repeat this for 3 sets (a total of 20 minutes).

Use spotters on the muscle ups. If you don’t have strict ring pull-ups then work on those. 

B) 5 Rounds For Time
45 Double unders
30 Wall balls 20/14
15 Toes to bar
*17 minute time cap

Testing-styled effort here today; Can fraction wall balls in half but that’s it. Scale the dubs to singles or 10 attempts.

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