Tuesday, April 17

April 17, 2018

 

:30 Seconds
Inchworms
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

 

Snatch (1 x 1)

15 min clock
Build to a Heavy Single
Squat Snatch

 

"Ring of Fire" (AMRAP - Reps)

AMRAP 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95)

Up by (1) rep each round

 

"Ring of Fire" - Scaled/Intermediate (AMRAP - Reps)

AMRAP 9:
2 Pull-ups
2 Power Snatches 95/65
4 Pull-ups
4 Power Snatches 95/65
6 Pull-ups
6 Power Snatches 95/65

Up by (2) reps until finish

 

Rx+ C2B, 115/80

 

Metcon (No Measure)

Row/Bike Conditioning
2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace

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