12.26.16

BB CYCLING

EMOM for 10:00-

2 Poisition Snatch 1 High Hang

(mid thigh) + 1 Hang (just above knee)

*Begin between 50-60% of max

Snatch, and work to a max single

 

Strength/GST

1a) 5X5 UB Weighted Strict Pullups

– heaviest possible (push weight)

rest 2:00

1b) 5X2 BTN Push Jerks + 1 OHS

– work to a max for the complex,

rest 2:00

 

Metcon:

2012 Regional Workout

Row 2,000 meters

50 One-legged squats, alternating

30 Hang cleans (225/135 lbs)

Time cap: 17:00