9.1.15

Warm-up

5 Min Run/Row/Bike

Snatch Warm-up

Strength/Skill

6 Min EMOM: 1 Hang Squat Snatch @ 75% + 6 Burpee Over Bar

METCON

For Reps

14 Min EMOM

100m Run

Max Effort Power Cleans 135/95

*Score is amount of power cleans you get total

Extra Work

gymnastic:

15 Min AMRAP

40′ HS Wall shuffle,

20 Knee to Elbow,

15 Hip Ext

olympic:

Muscle Snatch: 6 @ 40%, 5 @ 45%, 4 @ 50%, 3 @ 55%, 2 @ 60%, 1 @ 65%, if easy continue to heavy single

Snatch Pull + Snatch: 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 3 @ 75%, 2 @ 85%, 3 @ 75%

Core

Tabata of the following

Hollow Rocks

Ab Mat Sit-ups

Flutter Kicks

Russian Twists