Friday 6/17/16

BB WORK:
Snatch – 5×2 – AHAP

STRENGTH:
1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest as needed.

METCON A:
20 KB Weighted Step ups (10L/10R) (24″/20″) 53/35#
16 Single Arm KB Thrusters (8L/8R) 53/35#
4 Muscle Ups
12 KB Weighted Step ups (6L/6R) (24″/20″) 53/35#
10 Single Arm KB Thrusters (5L/5R) 53/35#
3 Muscle ups
8 KB Weighted Step ups (4L/4R) (24″/20″) 53/35#
6 Single Arm KB Thrusters (3L/3R) 53/35#
2 Muscle ups

METCON B:
5 Rounds:
AMRAP 90 Seconds
40 Double-unders
Max Calories on Assault Air Bike
Rest 90 Seconds
*Score is total calories.

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