Friday, July 22, 2016

Metcon (Weight)
With a continuously running clock...

From 0:00-10:00-

Run 1 mile (rest the remainder of the 10:00)

At 10:00 begin-

Every :30 for 4:00 - 1 Snatch @ 70% (9 total reps - final one at 14:00)

Rest until 16:00 and load bar...

At 16:00 begin-

Every :45 for 4:00 - 1 Snatch @ 80% (6 total reps - final one at 19:45)

Rest until 22:00 and load bar...

Every :60 for 3:00 - 1 Snatch @ 90% (3 total reps - final one at 24:00)
Metcon
Metcon (Time)
Absolutely AFAP for both pieces.

3 rounds for time of:

7 Bar MU
9 Power Cleans 135/95#
15 Box Jump Overs 24"

*Rest 2:00

3 rounds for time of:

5 Bar MU
7 Power Snatches 135/95#
15 Box Jump Overs 24"

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