Thursday, August 28, 2014

Metcon (AMRAP - Reps)
In front of a clock set for 12 minutes:
1 minute of 115#/ 75# power snatches
1 minute of sit-ups
2 minutes of 115#/ 75# power snatches
2 minutes of sit-ups
3 minutes of 115#/ 75# power snatches
3 minutes of  sit-ups

* total # reps -1 snatch = 1 rep
                       -5 sit ups =1 rep
Metcon (AMRAP - Reps)
AND/ OR

For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute

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