Monday, September 12, 2016

Weightlifting
3 position SNATCH (1X1@50%, 1X1@55%, 1X1@60%, 1X1@65%,2X1@70%,1X1@75%)
power position, hang, floor
Hi-Hang/Power Position - Hang/Knee - Low-Hang/2" From Floor (all 3 Snatches = 1 rep - if you fail or have to drop the bar, the set must be repeated)

1X1@50%, 1X1@55%, 1X1@60%, 1X1@65%, 2X1@70%, 1X1@75% -rest 60-90 sec. between all sets
Metcon
Metcon (AMRAP - Rounds and Reps)
With a running clock...

1) 3X1:30 Burpees @ 90% effort (somewhere between your 150 Burpees for time pace and complete max effort)

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

2) 10:00 AMRAP of:

70 Calorie Row

50 OHS 95/65#

30 Shoulder to Overhead 95/65#

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