Monday, March 2, 2015

Apparel orders due Monday, March 2nd!
Metcon (Weight)
Alternating EMOM for 14:00-

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 (5X3 Paused (3 count pause in rock bottom) – heavy )
Ring Dips (Tempo(3 counts down, in bottom, up, and at lockout)

Metcon (AMRAP - Rounds and Reps)
1) 12:00 AMRAP of:

50 Wall Balls 20/14#
50 Calorie Row

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

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