11.30.16

BB CYCLING

Every 1:30 for 9:00 (7 total sets)-

4 T&G Power Snatches – begi

around 70% of max Power Snatch

and work to a 4rm for the day

 

Strength/GST:

1a) Paused Front Squats

(3 count pause in bottom,

no bounce to stand) – rest 90 sec.

1X5@70%, 1x5@75%, 2X3@80%

1x2@85%

1b) 4X60 seconds Ring Support

Holds (hold lockout at finish

position of dip, palms facing out)

– add weight if you

complete the first :60 UB,

rest 90 sec.

 

Metcon:

With a running clock…

1) EMOM for 10:00-

15 Wall Balls 20/14#

*Rest until the clock hits 15:00

2) 7:00 AMRAP of:

30 Double-Unders

10 TTB