Open Workout “15.3”

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

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WOD 

Bar Work
10 x 1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance @ 60% of 1 RM Snatch
10 x 1 Power Clean + 1 Squat Clean + 1 Jerk @ 60% of 1 RM Clean & Jerk
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Foundations – “Maggie”
10 Thrusters 95/65/45
10 Burpees
20 Power Clean & Jerks 95/65/45
20 Burpees
30 Front Rack Lunges 95/65/45
30 Burpees
20 Power Snatches 95/65/45
20 Burpees
10 Thrusters 95/65/45
10 Burpees

Conditioning – “15.3”
 AMRAP 14
7 Muscle-ups
50 Wall Balls 20/14#
100 Double-unders

Scaled:
AMRAP 14
50 Wall Balls 14/10#
200 Single-unders
                                                                                                                                                                               
Competition 
For time:
30 Squat Snatches 135/95/65#

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Weekly Challenge
Max Effort Strict Press, 75/55/35#

Best Results:
Women –  TBA
Men – TBA
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