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Saturday 7/6/13

  • Strength:
  •  Snatch 3 x 3 @ 70-75%
    • 3 x 2 @ 80-85%

MetCon:

  • 3 RFT
  • Shoulder to Overhead (135/85, 115/65) x 9
  • Single Arm KB swings (32/24, 24/20)  x 15/15 -Single arm swings are brought to eye level.  Remember to lead with the pinky up as if you are doing a swing snatch.
  • KB Deadlift High pull x 21-bell must touch the ground and come to chest height 

After full recovery-

  • Row 1000m for time

 

Auxiliary:

  • Ring transition drills 3 x 10
  • Ring support holds 3 x 30 sec.
  • False grip holds 3 x 30 sec.
  • Ring dips 3 x 10

 

 

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