Monday October 1st, 2018

AM WORK
2:00 on, 1:00 off:
12 OHS
12 C2B Pull ps
AMRAP Calorie assault bike in the remaining time.
x 8 rounds.

*aim for consistency through your reps

 

AM WORK
SNATCH 
Build to a heavy:
1 . 1 snatch in 10mins.
(Drop between reps, rest 15sec)

COMPLEX
Every 2:00 x 3
4 Strict Muscle Ups (or + 1 rep from last week)
1 snatch pull + 2 hang squat snatches + 2 OHS

Every 2:00 x 3
3-6 Kipping Muscle Ups (or + 1 rep from last week)
1 snatch pull + 1 hang squat snatch + 2 OHS

Every 2:00 x 3
4-8 Bar Muscle Ups (or + 1 rep from last week)
1 squat snatch + 1 OHS

*2mins transition between the new rounds.

POWER ENDURENCE 
AMRAP 14
100 double unders
75 Thrusters, 35/ 20
50 bar facing burpees
25 HSPU

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