Friday 121815

BBGYMNASTICS:
Snatch – 6×1 working to a max single for the day (no more than two misses)

STRENGTH:
1) 4X2+2 – Snatch Grip Push Press + OHS @ 90% of max Snatch from above
2) 4X4 – No Dip Split Jerk – Medium weight. Work on speed and foot work.

METCON A:
For Time:
Run 800m
15 Ring Dips
15 Alt KB Snatch (75/44)
Run 400m
20 Ring Dips
20 Alt KB Snatch (75/44)
Run 200m
25 Ring Dips
25 Alt KB Snatch (75/44)

ENDURANCE WORK:
100 Double Unders
50 Burpee Box Overs (24″/20″)
100 Double Unders

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s