Tuesday 02.19.13


“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch (135/95)

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Coach's Notes. 
A classic couplet of two difficult, technical movements executed at high intensity. It's a tough one to complete Rx...if you are going for it, strive to meet full standards before you seal it with the Rx stamp. Otherwise scale appropriately, some ideas here:
  • Muscle ups - standard sub is (4:1) of pullups and dips, preferably on the rings. Both movements can be further scaled with bands for assistance.
  • Squat snatch - scale the load first, then the movement if needed. Potential options are a power snatch to overhead squat, or power snatch alone. If you are new to snatch, consider subbing full squat cleans.
If you scale movements, recover and dedicate some post-WOD time to skill work targeting your deficiency. Work MU transitions from the floor, Burgener warmup snatch progressions, or empty bar squat snatches or drop snatch.

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