12/05/2016

Snatch Pull (3×3 @90% of 1RM)

*These are High Pulls (elbows high and outside at the top)*

Snatch (6×2 @75% of 1RM)

* Perform a set every 1:15 for 6 sets…. No Touch and Go!! *

Metcon (Time)

For Time:
21-15-9
Cal. Assault Bike
Burpees
SPRINT!!!!!

12/01/2016

Snatch (8×2 @70% of 1RM)

* Perform a set every minute for 8 sets…. No Touch and Go!! *

Snatch Pull (3×3 @90% of 1RM)

*These are High Pulls (elbows high and outside at the top)*

Metcon (Time)

For Time:
60/50 Cal. Row
50/40 Cal. Assault Bike
40/30 Cal. Ski Erg

11/30/2016

Metcon (AMRAP – Rounds and Reps)

8 min Amrap
2-4-6-8-10-12 . . . .
Push Press (135/95)
Front Rack Lunges (135/95)
* Everytime the bar is dropped perform 6 Burpees. NO RESTING ON THE BACK!!!! *

Accessory Work

5 rds
15 GHD’s (wall Ball)
10 Strict Pull Ups