Wednesday, January 16, 2019

Warm-up:
  • 3×5 Snatch Balance
  • 3×5 Snatch Press+OHS
  • 3×5 Snatch Grip DL
  • 3×5 Muscle Snatch
  • Ramp-up

 

Skill/Strength:

Snatch
5×5 @ 75%
 
MetCon:
RX – 12 min. AMRAP
 
  • 10/7 cal Bike
  • 5 Strict Pull-up
  • 10 Clapping Push-up
  • 20 Slam Ball 30/20

Fitness/Recovery – 12 min. AMRAP
 
  • 5 B-O Barbell Row 75/53
  • 10 Push Press 75/53
  • 20 DU or 50 SU

 

Powerlifting – Active Recovery & Conditioning
 
  • 8 min Bike/Rower
  • 12 min Farmers Carry – light
  • 12 min Sled Pull – light
  • MetCon