20170516

20170516:

Hang Snatch: 4×60, 4×65, 3x4x70
Notes: Stand all the way up, set your back, then lower the bar down to just above the knees. Weight should be on the heels, shins vertical, shoulders over the bar.

Then,

3:00 AMRAP:
12/9 Cal Row
12 Power Snatch (95/65)
Rest 3:00
3:00 AMRAP:
12/9 Cal Row
8 Power Snatch (115/80)
Rest 3:00
3:00 AMRAP:
12/9 Cal Row
4 Power Snatch (135/95)

Comp:
1. Conditioning
3:00 AMRAP:
12/9 Cal Bike
12 Power Snatch (95/65)
Rest 3:00
3:00 AMRAP:
12/9 Cal Bike
8 Power Snatch (115/80)
Rest 3:00
3:00 AMRAP:
12/9 Cal Bike
4 Power Snatch (135/95)

2. Gymnastics Conditioning
12 Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4 Muscle-ups
10 Kipping HSPU

3. Midline Conditioning
3 Rounds, NOT for time
30 GHDSU
15 Deadlifts (275/185#)

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