Wednesday 03/01/2018 – January 3, 2018


Wednesday 03/01/2018

Movement Prep
5min AMRAP
7 Muscle snatches
7 back rack press
7 wall facing squats
7m lunge with thoracic twist

Strength & Conditioning
Snatch (1)
Complex
1 Hang Power (Above knee)
1 Snatch Balance
1 Hang Power (Below knee)
Metcon (AMRAP – Reps)
Max Full Power Snatches @finishing weight

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
70 Double unders
15 AKB swings 24/16
30 Sit ups
5 Squat Snatches 62.5/42.5
Metcon (Time)
Max unbroken Hollow hold

1 effort under fatigue (attempted must be within 1min of time cap)

Extras
3 x 12 Each side
Double KB lunge (do not bring feet back together stay under tension under 12 reps are complete then change sides)
45sec banded bicycle

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