Saturday 05232015

A) Technique Primer:
3 Tall Snatch + 3 Snatch Split Jerk BNK – 3 sets
*Note: light, shouldn’t take longer than 10mins – *BNK = BEHIND NECK

B) BB Gymnastics:
6 minute EMOM of 3 Snatches – start at 70% and increase AHAP

C) Met-Con:
A) 3 Rounds of:
25 Cal Row
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups

Rest until fully recovered, and then…

B) 5 Rounds of:
5 Wall Ball (25/14#)
10 Burpees
20 Sit-ups

D) Extra:
2 minute AMRAP (5 rounds)
9 Front squats 135/95lbs
9 CTB pull-ups
Max Assault Bike calories in remaining time
Rest 2 minutes between AMRAPs


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