Monday 011816

BB WORK:
7X1 – Mid-Hang Snatches @80%

STRENGTH WORK:
Bench Press – 3×8 – AHAP
Front Rack Lunges – (use axle bar if possible) heavier than 011116 – continuous stride (no stopping to gather feet)

METCON A:
Complete in 16 minutes:
400m Run -then-
AMRAP remainder of time:
50 Double Unders
10 Toes to Bar (in sets of 5 or UB. no less)
15 UB Wall Ball (20/14)
*The goal is to move calmly through the entire AMRAP without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.

METCON B:
10 min AMRAP
10 Box Jumps (30/24″)
3 Bar Muscle-ups
1 Rope Climb
30 seconds Rest

ENDURANCE WORK:
5 Rounds of:
Row 1 Minute Max Calories
Rest 1 Minute
Assault Bike 1 Minute Max Calories
Rest 1 Minute
Max Power Snatches (115/75)
Rest 1 Minute
*Score each movement separately

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