11/3/17

Strength

Every 2 min for 14 min

Snatch complex

(1+1+1)

power snatch (take 5 seconds to get above the knee) +full hang snatch + full snatch

 (2x80%,2x85%,3x90% @90% 2 full Snatch)

Metcon

3 rounds

20 kb swing 70/44 

20 cal row

20 ghd sit up

20 push up

Accessory

2x

40 second weighted plank

10 banded good morning

11/1/17

Strength

Every 2 min for 14 min

clean & jerk complex

(1+1+1)

Power clean (take 5 seconds to get above knee) + full clean + jerk (pause in dip & catch)

(2x80%,2x85%,3x90% @90% 2 full clean + 1 jerk)

Metcon

15-12-9-6-3

Hand stand push up

Front squat 155/110

Burpee over the bar

Accessory

2x

30 second weighted Sorenson hold

10 banded face pull

30 russian twist