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Strength Cycle Day 7 – 4/9/14

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Warm-up:
Coach’s Choice.

Skill:

Strength:
8x Snatch Complex +2 O/H Squats

Snatch complex of one snatch from just above the knees, one snatch from just below the knees, one snatch from the floor, plus 2 overhead squats. Perform 8  total sets, increasing the weight only if the lifter completes all three snatches and both overhead squats

Bonus work(to be done after the metcon): Perform 6 sets of the following series: 40 foot waiters walk each arm (with a KB) for 80ft total, 40ft farmers walk with a KB in each hand, 30-second side plank hold right side, 30-second side plank hold left side, 30 second plank hold in plank position (use weight if possible), rest 90 seconds between each set. (Do these outside if weather permits.)

Metcon:

Five rounds for max reps of:
1:00 Minute pull-ups, :30 second rest (sub jumping or ring rows)
1:00 Minute burpees, :30 second rest
1:00 Minute  thrusters, :30 second rest

 

April 8, 2014 | News | 0

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