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Friday 5/10/13

Strength:

  •  Hang Power Snatch + Power Snatch (from the ground) 5 x 2 + 2 starting at 60%
  • Rope Climb work x 10 min.

MetCon:

  • 3 RFT
  •  Run x 200m
  • Single arm KB Thrusters (24/16, 20/12) x 20 (Can switch hands once per round)
  • Underhand Strict Pull-ups x 10

Auxiliary:

  • Bar Roll-outs 3 x 15
  • Floor sweeps 3 x 20

 

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