Friday, 7 July

Warm-up

3 Rounds:  10 PVC OHS,  10 Mountain Climbers, 10 Lunges

Snatch Complex (1 Snatch Pull + 1 Hang Snatch + 2 OHS)

1 Snatch Pull + 1 Hang Snatch + 2 OHS

* Spend first 10 mins warming up this complex and determining the weight you will use

Then,

Every 90 sec's for 6mins complete 1 complex(4 times)

@ 65-70% 1RM Snatch

Rest 1 min(add weight)

 

Every 90 sec's for 6 mins complete 1 complex

  @ 75-80% 1 RM Snatch

Rest 1 min(add weight)

 

Every 90sec's for 6 mins complete 1 complex

@ 85-90% 1RM Snatch

* Record weight used for each set

30 minutes

 

Metcon (Time)

3 rounds for time:

10 HSPU's

15 Toes-to-bar

20 Jumping Lunges(rt+lft=2)