Monday, March 23, 2015

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 6″ Target Burpees
Front Squat (3 count pause in rock bottom)
Ring Dips (3 counts down, in bottom, up, and at lockout)
Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Pistols (alternating)
1:00 ME HS Walk (no measure)
1:00 ME Box Jump Overs 24/20″
1:00 Rest
Metcon (Time)
For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

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