Monday, December 18

December 19, 2017

 

Hang Snatch (5 x 1, 1x1)

Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch

then

7 Minutes to Build to Heavy Hang Squat Snatch

Overhead Squat (2 x 10)

2 Sets of 10

Ring Muscle Ups (Emom x 10)

Alternating On the Minute x 10
Odd: Max Ring Muscle-ups in 40 Seconds
Even: 50 Double Unders

*scale- chest to bar pullup, pullup, ring row, burpee pullup

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

Rx+ 165/110

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