Friday Aug 19

Snatch (22:00 RUNNING CLOCK

A) Every 1:00 x 6 (6 sets) 1-2 Snatch

B) Straight into 8:00 to build to a heavy, but perfect double –

C) FINISH WITH 6:00 TO PERFORM 3X3 Snatch PULLS @ 105% OF CLEAN 1RM

METCON (20:00)

4 Rounds:

15 Pull Up

12/9 Cal Assault Bike

9 Double DB Power Clean (RX: 50/35)

*REST 1:00

Optional Work:

400M Sprint

*rest 3:00

300 M Sprint

*Rest 3:00

200 M Sprint

Core Conditioning:

60 Sit Up

60 Side Laying Oblique Crunch (30 ea side)

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD