Monday, August 8, 2016

Weightlifting
snatch pull down complex (5X3 Snatch Pull-Downs + 1 Snatch + 1 Snatch Balanc)
Metcon
Metcon (Time)
With a running clock...

1) 3XRow 500m @ 90% effort (based off of PR 500m)

Rest 1:00 after each round - begin #2 after final 1:00 rest...

2) 3 rounds for time of:

15 Power Snatches 95/65#

25 Bar-Facing Burpees

50' OH Walking Lunges 95/65#

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