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
so. many. kb snatches.