31
Aug
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