Saturday 13/01/2018 – January 13, 2018


Saturday 13/01/2018

Movement Prep
3 Rounds of;

5 Halting Snatch Pull’s
3 High Hang, Muscle Snatch
1 Snatch Pull Under
7 Wall Angels

Strength & Conditioning
Squat Snatch (3-3-3-3-3)
Performed as a complex of;
2 Hang Squat Snatch + 1 Squat Snatch

Metcon
Metcon (Time)
4 Rounds of;

15 Ring Push-Up’s
15 V Sits
10 Shoulder to Overhead 60/40
400m Run

Extras
Metcon
3 Rounds for Quality of;

10 Ring Rows w/ 2 sec pause at top
5 Strict Chest to Bar Pull Ups

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