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SUNDAY 11.5.2017

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Warm-up
Tabata Burpees

8 ROUNDS OF 0:20/0:10

START SLOWLY AND BUILD SPEED AS YOU GO THROUGH THE ROUNDS
 
Weightlifting
Barbell Ankle Stretch
HOLD FOR 0:60
Weightlifting
Snatch Pull Stops
1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause

5 X

EMPTY BAR ONLY
Weightlifting
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up

5X EMPTY BAR ONLY
Weightlifting
Big Snatch Complex
5 Power Snatch + 5 OHS + 5 Snatch Grip Push Press

TAKE 10 MINUTES TO WARM UP AND BUILD TO “HEAVY”.

THEN:

EVERY 0:90 0N THE 0:90 FOR 5 ROUNDS

APAP WITH NO MISSES.

INCREASE WEIGHT THROUGH ROUNDS IF POSSIBLE
 
Metcon
KRISTINA B
100 m Row
25 Sit ups

150m Row
25 Flutter Kicks

200m Row
25 Sit Ups

250 m Row
25 Leg raises

300m Row
25 Sit Ups

350m Row
25 Hello Dollys

350m Row
25 Sit Ups

300m Row
25 Crunches

250m Row
25 Sit Ups

200m Row
25 Twists

150m Row
25 Sit Ups

100m Row
25 Flutter Kicks