Monday, October 24, 2016

Performance
 
A. 6×1 snatch pull + 2 hang snatches, every 2min
 
B. Three rounds for time of:
10 strict knees-to-elbows
155/115# power snatches, 10 reps
10 strict knees-to-elbows
10 burpees
 
Note: 13-17min with 20min on the clock
 
Fitness
 
A. EMOM for 10min:
1 snatch pull + 2 hang power snatches
 
B. Three rounds for time of:
10 leg raises
65/45# power snatches, 10 reps
10 leg raises
10 burpees
 
FitCamp
 
With a continuously running clock:
0-10min
1200meter row
10-20min
450’ walking lunge
100 sit-ups
20-30min
ME row for distance