Monday, January 25, 2016

3 position SNATCH (Every 1:30 for 9:00 (7 total sets):)
power position, hang, floor
Muscle-ups (4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups –)
Thruster (4X8 Thrusters – heaviest possible, rest 1:00)
Metcon (Time)
1) 5 rounds of:

7 OHS 135/95#
11 Burpees over Bar

Rest 1:1

*Rest 10:00 between 1 and 2.

2) For time:

50 Burpees over Bar
50 OHS 95/65#
50 Calorie Row

record each workout

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