Monday, March 9, 2015

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
Paused Front Squat (3 count pause in rock bottom)
Ring Dips (3 counts down, in bottom, up, and at lockout)
Metcon (AMRAP - Reps)
1) With a 10:00 cap…

75 Calorie Row

Then, AMRAP (in the remainder of the 10:00) of:

30 Thrusters 105/70#
7 Muscle-Ups

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

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