Tuesday 013018


Published January 30, 2018


PreWod

Warmup and Strength (30 MIN)
1 rounds (5 min)
5 pushups,
10 KBS,
15 situps,
200m run/250m row/0.5k bike

Bergener snatch warm up (empty barbell)
Then (empty barbell) : 2 power snatch + 2 OHS + 1 snatch balance

Snatch Complex : 1,1,1,1,1,1,1 (1 rep of the complex increasing weight 7 times)
2 Power Snatch +2 OHS +1 Snatch Balance

Metcon: (11 min time cap)
2 RFT:
30 GHD or (60 Abmat situps)
30 DB or KB Snatch (50/35)
10 Muscle Ups (ring or bar)
**score time or total reps (1 RD = 70 reps)
*** MU mods: 2x pullups and 2x dips

Accessory:
Metcon (5 Rounds for time)
Every 5 mins
35/25 Cal. Assault Bike Sprint!!



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