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Tuesday 8/27/13

Strength:

  •  High Hang Snatch 3 x 2
  • Hang Snatch 3 x 2
  • Snatch (from the ground) 3 x 2
    • These are all full catch position snatches, so really work on pulling yourself under the bar.  Work your weight up as you go from one position to the next.

MetCon:

  •  5 RFT w/ 1:00 break between rounds.  Up to you to watch the clock and rest EXACTLY 1 min.  This is the chance to really push the envelope on each round, cause you know you got a break.
    • Burpees x 5
    • Box Jumps x 10
    • KB Swings (32/24, 24/20) x 15
    • DU's x 25
  • Score is time minus 5:00

Auxiliary:

  •  Ring support holds with Knee tucks 3 x 15-20
  • Sit-outs 4 x 20

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