12.21.16

BB CYCLING

EMOM for 10:00 (10 total sets)-

1 Power Snatch – begin around

70% of max Power Snatch and

work to a max for the day

Strength/GST:

1a) 1X3@80%, 1X2@85%,

1X1@90%, 2X1@95% Paused

Front Squats (3 count pause in

bottom, no bounce to stand)

– rest 90 sec.

1b) 4X60 seconds Ring Lockout

Holds (hold lockout at finish

position of dip) – add weight if you

complete the first :60 UB, rest 90 sec.

rest 90 sec.

Metcon:

5 rounds of:

Row 500m (all out effort)

7 Power Clean & Push Jerks 155/105#

Rest 1:1