Strength
10 min EMOM
Snatch pull
Squat snatch
Metcon
3 RFT
10 Power Snatch 95/65 (Rx+135/95)
14 Pull ups
18 Jumping lunges
6/6/2016
10 min EMOM
Snatch pull
Squat snatch
Metcon
3 RFT
10 Power Snatch 95/65 (Rx+135/95)
14 Pull ups
18 Jumping lunges
6/6/2016
Strength
Front Squat
4 x 3 Pause Squat
2 x 4 Speed Squat @ 65%
Metcon
7 min AMREP
5 clusters 75/55
5 bar facing burpees
5 clusters 95/65
5 bar facing burpees
5 clusters 115/75
5 bar facing burpees
5 clusters 135/95
Continue pattern adding 20/10lbs each round until time
Cooldown
30 Land Mines
Front Squat
4 x 3 Pause Squat
2 x 4 Speed Squat @ 65%
Metcon
7 min AMREP
5 clusters 75/55
5 bar facing burpees
5 clusters 95/65
5 bar facing burpees
5 clusters 115/75
5 bar facing burpees
5 clusters 135/95
Continue pattern adding 20/10lbs each round until time
Cooldown
30 Land Mines