Monday, August 17, 2015

First  pull (7X1 Paused Snatch First Pull + 1 Paused Snatch)
Muscle-ups (4X1 Muscle-Up + 5 Strict Ring Dips + ME UB Mus)
Push Jerk (4X3 Push Jerks + 2 Jerk Grip OHS)
Metcon (AMRAP - Rounds and Reps)
Rest exactly 1:00 between #1 and #2.

1) 10:00 AMRAP at a moderate intensity (80% RPE):

50 6″ Target Burpees
50 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 65/45#

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