12.17.18

warm up: every 2 minutes for 10 minutes

10 banded pull aparts + 20 squats with alternating knee up + 10 burpees

5-3-1 Iron Mile Snatch Warm Up

mobilize if needed

A. 1 power snatch+2 full snatch

2×1 at 70%

3×1 at 75%

B. Jerk

3 x 5 at 75%

C. Clean Pull

5×5 at 93%

D. Back Squat every 4 minutes

6-6-6-5-5

E. Class Metcon(Do Chest to bars) and Skill

F. If time

5×250 m row w/1 min rest or alt w partner

 

Sunday, December 16th, 2018 at 11:27 pm / Competitive