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Friday 8/29/13

Strength;

  • 2 position Pause Snatch Pulls-  We will do a 2 second pause at the knees (hang) and another at the waist (High Hang) then pull!
  •  3 x 3 @ 85% of 1 RM
  • 3 x 2 @100%
  • 3 x 1 @ 110% ++

MetCon:

A)

  •  3 RFT
  • Hang Power Snatch (125/85, 95/65) x 7
  • Run x 200m (If paving we will have alternate)

B) No rest!  Go straight to B!

  •  3 RFT
  • Wall Balls (30/20, 25-20/14) x 15
  • Sit-ups x 25

Auxiliary:

  •  Turkish Get-ups  4 x 2/2 progressively getting heavier with bell if you can

 

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