312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

STRENGTH:

Snatch Balance

  • E:20 for 2:00 @ 60%
  • REST :60
  • E:20 for 2:00 @ 70%
  • REST :60
  • E:20 for 2:00 @80+ %

 

MetCon: in three parts without pause , For Time – CAP20

I. reps are to completion with arm of choice, L or R

  • 250m Row
  • 5 KB Snatch
  • 250m Row
  • 10 KB Snatch
  • 250m Row
  • 15 KB Snatch
  • 250m Row

II. perform equal reps to each arm, L and R

  • 5 KB Snatch, L and R
  • 10 KB Snatch, L and R
  • 15 KB Snatch, L and R
  • 10 KB Snatch, L and R
  • 5 KB Snatch, L and R

III. reps are to completion with arm of choice, L or R

  • 250m Row
  • 15 KB Snatch
  • 250m Row
  • 10 KB Snatch
  • 250m Row
  • 5 KB Snatch
  • 250m Row