Friday 121015

BBGYMNASTICS:
1) Snatch Balance + OH Squat (5×2+1 – medium)
Perform 2 Snatch balance + 1 OH Squat. Work on speed. Keep the weight at around 70-75% of your 1RM Snatch
2) Snatch First Pull (with 3 count pause at knee) – 4×3 – AHAP

METCON A:
For Time:
21 Overhead Squat (95/65)
3 Rope Climbs
15 Overhead Squat (115/85)
4 Rope Climbs
9 Overhead Squat (135/105)
5 Rope Climb

METCON B:
‘500m Shuttle Run’
10 meters down and back
20 meters down and back
30 meters down and back
40 meters down and back
50 meters down and back
40 meters down and back
30 meters down and back
20 meters down and back
10 meters down and back
*Touch the line with one hand each turn around. With the clock still running from your shuttle run, start the first lift at the 5 minute mark:.
‘Bear Complex Ladder’ EMOM
*Front Squat Clean to thruster to back squat and ends in the overhead position completely locked out. Once each minute starts you have 1 minute to complete a bear complex AND change your weights for the next round until failure.Start with 135/95 and increase 10/5 every minute.

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