5 min jump rope
5 min DROMs
3 rounds of:
10 squats
10 good mornings
10 push-ups
Strength:
7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.
95-115-135-135-135-135(f)-135(f)
Metcon:
5 rounds for time of:
9 Push Press 115/75# (95#)
12 OH Lunges 115/75# (95#)
15 Pullups
Notes: Lunges are in place and may be any combination of 6 left & 6 right.
Time: 16:14
Cash out:
5 min stationary bike
MFS:
1/3/3
PR'd on the snatch!
7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.
95-115-135-135-135-135(f)-135(f)
Metcon:
5 rounds for time of:
9 Push Press 115/75# (95#)
12 OH Lunges 115/75# (95#)
15 Pullups
Notes: Lunges are in place and may be any combination of 6 left & 6 right.
Time: 16:14
Cash out:
5 min stationary bike
MFS:
1/3/3
PR'd on the snatch!
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