Monday September 24th, 2018

AM WORK
2:00 on, 1:00 off:
20 DB Snatch, 22/ 15
AMRAP Burpee Box Overs in the remaining time.
x 8 rounds.

*aim for consistency through your reps

PM WORK 
SNATCH
Build to a heavy single for the day in 12:00
*Power or squat, base this on how you feel today.

COMPLEX
Every 2:00 x 3
3 Strict Muscle Ups
2 Squat snatch + 2 Hang snatch + 2 OHS

Every 2:00 x 3
2-5 Kipping Muscle Ups
1 Squat Snatch + 1 Hang snatch + 2 OHS

Every 2:00 x 3
3-7 Bar Muscle Ups
1 Squat Snatch + 1 Hang Snatch + 1 OHS

*2mins transition between the new rounds.
**Start at 70% and build every new section.

WORK
AMRAP 14
60 Bar Facing Burpees
50 Power Snatch, 40/ 30
40 C2B Pull Ups
30 OHS, 40/ 30

← Back to Blog