warm up:

same as yesterday



Power Snatch to max

Full Snatch to max

B. Class Metcon


3×3 slow ring pull-ups(adjust speed to make 3 very hard)

3×10 alternating db strict press(hold Dumbell at lockout at the top. Bring first arm to shoulder and press back out. Then switch. Each press is a rep so this will be 5 per side.)

3×25 ghd sit-ups

D. Nose breathing Run or Row

3×1000 m with 2 min rest

Monday, September 24th, 2018 at 10:24 pm / Competitive