Monday 012516

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BB WORK:
2-Position Snatch (1. Full Snatch 2. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis)
EMOM for 6:00 – 1 2-Position Snatch @80% Snatch 1RM

STRENGTH:
3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00

METCON A:
‘Karen’
150 Wall-Balls (20/14)

METCON B:
100 Calories for time on the Assault Bike
*EMOM do 6 target burpees (Start the workout with 6 burpees)

ENDURANCE WORK:
‘Mono structural conditioning Test’
1 Round:
400m Run
12 HSPU
Rest 2 minutes
500m Row
12 HSPU
*Rest 2 Minutes. Focus should be on the run/row times, which should be max effort. HSPU are in there to test efficiency after max effort mono structural conditioning.

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